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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: troll feet

In the 7 days ending Nov 11, 2018:

activity # timemileskm+m
  orienteering1 1:21:33 4.26(19:10) 6.85(11:54) 2654 /13c30%
  Street League1 1:18:22 8.89(8:49) 14.31(5:29) 25
  warm up3 38:48 3.58(10:50) 5.76(6:44) 11
  Fartlekky1 32:32 2.85(11:24) 4.59(7:05)
  cool down2 24:39 2.18(11:18) 3.51(7:01) 16
  Recovery run/jog1 17:25 1.63(10:42) 2.62(6:39)
  Total7 4:33:19 23.39(11:41) 37.64(7:16) 3174 /13c30%
averages - sleep:6 weight:77.9kg

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MoTuWeThFrSaSu

Sunday Nov 11, 2018 #

7 AM

Note
slept:7.75 weight:77.2kg

77.2 - 20.3 - 57.5
11 AM

warm up warm up/down 8:50 [2] 1.26 km (7:01 / km) +11m 6:43 / km
ahr:114 max:128 shoes: Mudclaw 300 yellow

12 PM

orienteering race (LOC Holme Fell 5.2k (325)) 1:21:33 [4] ***** 6.85 km (11:54 / km) +265m 9:59 / km
ahr:137 max:157 spiked:4/13c shoes: Mudclaw 300 yellow

1 PM

Note

Half Moon O specs snapped just after finish so bought some more, same style but x4.0 strength (others x3.0?) from Compass Point there

Saturday Nov 10, 2018 #

7 AM

Note
slept:7.0 weight:77.5kg (rest day)

77.5 - 20.8 - 57.1

Friday Nov 9, 2018 #

5 AM

Note
slept:5.5 weight:77.8kg (rest day)

77.8 - 20.7 - 56.8
Four toast when home from climbing (belay)

Thursday Nov 8, 2018 #

5 AM

Note
slept:5.0 weight:77.5kg

77.5 - 20.6 - 57.3
11 AM

warm up warm up/down (On WW Parkrun straight) 21:26 [2] 3.11 km (6:54 / km)
ahr:122 max:136 shoes: Saucony Peregrine 5 (trail)

Sore to start then eased into things after ten minutes
12 PM

Fartlekky (WW woods section & Rh) 32:32 [3] 4.59 km (7:05 / km)
ahr:138 max:155 shoes: Saucony Peregrine 5 (trail)

An alternative to our regular intervals as Rhona suspect knee issue and me fatigue from last night.
32 speed play reps of 30-100 metres in length through the wooded area loop. Recovery to 135bpm then running hard again.
Both loved this session and will do again in this nice area. Very autumnal

cool down warm up/down (Happy cooldown) 12:07 [1] 1.85 km (6:33 / km) +12m 6:21 / km
ahr:126 max:139 shoes: Saucony Peregrine 5 (trail)

Full length of WW Parkrun straight and short loop in park

Wednesday Nov 7, 2018 #

5 AM

Note
slept:6.0 weight:78.8kg

78.8 - 21.7 - 56.5
7 PM

warm up warm up/down (With Josie & Matt) 8:32 [3] 1.39 km (6:08 / km)
ahr:136 max:144 shoes: Saucony Peregrine 5 (trail)

Cold showery breeze on the prom

Street League race (SROC St Annes 75 & Josie) 1:18:22 [5] 14.31 km (5:29 / km) +25m 5:26 / km
ahr:152 max:166 shoes: Saucony Peregrine 5 (trail)

Not run this hard on Street League for years and the close on 9 miles is certainly the furthest. Good flow throughout, me on the primary nav & Josie doing the Q/A sheets. At north end of map with 11 mins to go and approx 2.2k from finish knew was going to be a bit desperate and so it proved . 3:22 late
8 PM

cool down warm up/down (Wet horrible cooldown ) 12:32 [1] 1.66 km (7:33 / km) +4m 7:28 / km
ahr:126 max:132 shoes: Saucony Peregrine 5 (trail)

Soaked at the ending

Tuesday Nov 6, 2018 #

5 AM

Note
slept:5.5 weight:78.2kg (rest day)

78.2 - 21.4 - 56.7

Monday Nov 5, 2018 #

5 AM

Note
slept:5.5 weight:78.2kg

78.2 - 21.4 - 56.7
8 PM

Recovery run/jog (Ainsdale) 17:25 [1] 2.62 km (6:39 / km)
ahr:125 max:143 shoes: Saucony Peregrine 5 (trail)

Leg loosener around the village

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