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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: АТ

In the 7 days ending Oct 28, 2018:

activity # timemileskm+mload
  Running7 4:25:26 31.96(8:18) 51.43(5:10) 635134.8
  Orienteering4 2:50:46 19.92(8:34) 32.07(5:20) 37697 /103c94%137.2
  S & C2 2:00:0030.0
  Stretching/ Rolling7 1:43:00
  XT3 1:30:0022.5
  Drills1 30:008.0
  Total19 12:59:12 51.88 83.49 101197 /103c94%332.5
  [1-5]12 11:16:12
averages - sleep:8.7

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MoTuWeThFrSaSu

Sunday Oct 28, 2018 #

10 AM

Running warm up/down 13:18 intensity: (13:07 @1) + (11 @2) 1.88 km (7:05 / km) +2m 7:03 / km
ahr:125 max:141 shoes: VJ Bold 9

Orienteering long 1:12:52 intensity: (18 @1) + (2:19 @2) + (52:25 @3) + (17:41 @4) + (9 @5) *** 12.87 km (5:40 / km) +80m 5:30 / km
ahr:165 max:181 spiked:27/30c shoes: VJ Bold 9

SOL - Roseisle - Black



Cruisey at a long run type effort. Felt okay and only minor mistakes so fairly pleased. Really enjoyed the course and area; don't get many chances to run in such nice forests so made the most of it :)

Running warm up/down 7:50 intensity: (7:42 @1) + (8 @2) 1.25 km (6:17 / km) +4m 6:11 / km
ahr:132 max:140 shoes: VJ Bold 9

9 PM

Stretching/ Rolling 15:00 [0]

Saturday Oct 27, 2018 #

12 PM

Running warm up/down 14:22 intensity: (11:26 @1) + (2:54 @2) + (2 @3) 2.53 km (5:40 / km)
ahr:131 max:157 shoes: Inov8 X-Talon 200 #2

Orienteering race 27:30 intensity: (24 @1) + (2 @2) + (5:28 @3) + (14:03 @4) + (7:33 @5) *** 5.43 km (5:04 / km) +128m 4:32 / km
ahr:174 max:186 spiked:27/28c shoes: Inov8 X-Talon 200 #2

Scottish Unis Relay



3rd leg in a team with Brutus and Madara. Did okay just lacking the speed of Eddie to keep up with him.

Running warm up/down 5:49 intensity: (5:34 @1) + (15 @2) 1.05 km (5:31 / km) +4m 5:25 / km
ahr:132 max:143 shoes: Inov8 X-Talon 200 #2

2 PM

Running warm up/down 4:10 intensity: (3:48 @1) + (22 @2) 0.74 km (5:36 / km) +1m 5:34 / km
ahr:131 max:140 shoes: Salomon S-Lab Sonic

Orienteering 53:55 intensity: (6:38 @1) + (27:39 @2) + (19:38 @3) *** 10.56 km (5:06 / km) +131m 4:48 / km
ahr:150 max:165 spiked:29/30c shoes: Salomon S-Lab Sonic

Forres SOUL - Mens Open



Just a long slog in cold rain. Orienteered well but was taking it easy so meh.
11 PM

Stretching/ Rolling 12:00 [0]

Friday Oct 26, 2018 #

3 PM

XT (Spinning) 30:00 [1]
ahr:102 max:110 slept:9.0 (rest day) shoes: Nike Lunaracer +3 SP16

Easy day just getting the legs moving.
10 PM

Stretching/ Rolling 10:00 [0]

Thursday Oct 25, 2018 #

7 AM

S & C (Gym) 1:00:00 [1]
slept:8.0 shoes: Nike Lunaracer +3 SP16

Morning gym. Feeling okay but would kinda like a lie in some day soon.
5 PM

Running 23:00 intensity: (17:10 @1) + (5:50 @2) 4.33 km (5:19 / km) +78m 4:53 / km
ahr:133 max:151 shoes: Inov8 TrailTalon 275

Orienteering 16:29 intensity: (4:47 @1) + (11:13 @2) + (29 @3) *** 3.2 km (5:09 / km) +38m 4:52 / km
ahr:143 max:155 spiked:14/15c shoes: Inov8 TrailTalon 275

Pedders Tekkers - Sprint - Liberton.



Great fun, taking things easy tonight. Calfs quite sore.

Running 26:39 intensity: (15:03 @1) + (11:13 @2) + (23 @3) 4.75 km (5:36 / km) +111m 5:01 / km
ahr:137 max:159 shoes: Inov8 TrailTalon 275

9 PM

Stretching/ Rolling 15:00 [0]

Wednesday Oct 24, 2018 #

7 AM

XT (Elliptical) 30:00 [1]
ahr:102 max:114 slept:9.0 shoes: Nike Lunaracer +3 SP16

2 PM

Running 1:15:06 intensity: (22:40 @1) + (30:52 @2) + (15:39 @3) + (5:55 @4) 14.15 km (5:18 / km) +389m 4:40 / km
ahr:147 max:177 shoes: Inov8 TrailTalon 275

EUOC Long Run. Going up the climbs at an okay pace with nobs and easy everywhere else. Felt okay so a quite enjoyable run.
9 PM

Stretching/ Rolling 16:00 [0]

Tuesday Oct 23, 2018 #

7 AM

Drills 30:00 intensity: (28:02 @1) + (1:58 @2)
ahr:100 max:154 shoes: Nike Lunaracer +3 SP16

Drills in the gym. Felt fine :)
6 PM

Running warm up/down 13:24 intensity: (11:43 @1) + (1:41 @2) 2.64 km (5:04 / km) +6m 5:01 / km
ahr:129 max:146 shoes: NB Fuelcell Impulse

Running tempo 33:06 intensity: (18 @1) + (1:26 @2) + (11:13 @3) + (7:42 @4) + (12:27 @5) 9.01 km (3:40 / km) +5m 3:40 / km
ahr:173 max:191 shoes: NB Fuelcell Impulse

9km Progression. Hit most of the desired splits nicely and felt okay most the way. Was dying in the final km into the wind so very glad to have Niamh there :)

Running warm up/down 18:41 intensity: (12:49 @1) + (2:18 @2) + (2:18 @3) + (1:10 @4) + (6 @5) 3.0 km (6:14 / km) +10m 6:08 / km
ahr:142 max:181 shoes: NB Fuelcell Impulse

5 * Strides + Kenyan CD.
9 PM

Stretching/ Rolling 18:00 [0]

Monday Oct 22, 2018 #

7 AM

Running 30:01 intensity: (19:37 @1) + (10:24 @2) 6.09 km (4:56 / km) +26m 4:49 / km
ahr:136 max:150 shoes: Salomon S-Lab Sonic

Monday Morning Meadows.
5 PM

XT (Spinning) 30:00 [1]
ahr:115 max:125 shoes: Nike Lunaracer +3 SP16

15' before, 15' after.

S & C (Gym) 1:00:00 [1]
shoes: Nike Lunaracer +3 SP16

Getin huge still. Felt tired in the exercises.
9 PM

Stretching/ Rolling 17:00 [0]

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