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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Duncan

In the 7 days ending Feb 10, 2013:

activity # timemileskm+m
  Orienteering3 3:00:00 13.67 22.0 380
  Running4 2:06:49 6.46 10.4 100
  Commute3 1:55:00
  Strength & Conditioning1 1:20:00
  Total6 8:21:49 20.13 32.4 480

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Sunday Feb 10, 2013 #

Orienteering (Hound Tor, Dartmoor) 1:15:00 [3] 9.0 km (8:20 / km) +380m 6:53 / km

Very average.

Commute 30:00 [3]

Saturday Feb 9, 2013 #

Running race (Ashton Court Parkrun) 17:49 [3] 5.0 km (3:34 / km) +100m 3:14 / km

Was just after a relaxed hard run (and maybe a sub-18). A few guys looked fast at the start but was into the lead and very relaxed on the hill. Pushed on on the flat and pulled away before doing the tarmac downhill better than usual. 17.49, 19s off the PB and 1.06 off the first time I did it. Happy.

Commute 50:00 [3]

Orienteering (Cannop Ponds) 1:20:00 [3] 13.0 km (6:09 / km)

Long terrain orienteering run. Not trying to push it.

Friday Feb 8, 2013 #

Note

Didn't go for a run.

Thursday Feb 7, 2013 #

Strength & Conditioning 1:20:00 [3]

Running ( Bristol & West) 19:00 [3] 5.4 km (3:31 / km)

Was atrociously late so only did 2 by 2k not three. Were a good 10-15s faster than last time though and the same amount off the guys at the front so was pleased. 7.23, 7.27. Have a little cough so maybe two was best. 6*200m strides at the end, good but probably need to do something a bit faster for leg speed.

Commute 35:00 [3]

Wednesday Feb 6, 2013 #

Orienteering 25:00 [3]

Gentle orienteering on Brandon Hill. The Bristol city race is going to be quality.

Tuesday Feb 5, 2013 #

12 PM

Running (Lactate/VO2max) 45:00 [3]

Started at 12kph and went up to 18 feeling alright, much more relaxed than last time. Didn't think I did that well on the VO2, only got up to 180bpm compared to 190 last time. Jackie said they said I got a VO2max of 79 but I'm not sure I believe that as I only got 65 last time and haven't changed weight. Mainly want to know if my lactate heartrates have changed.

Monday Feb 4, 2013 #

Running (UBOC Monday Night Run) 45:00 [3]

Nice 'n' steady after the weekend. Needed it.

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