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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: АТ

In the 7 days ending Dec 23, 2018:

activity # timemileskm+mload
  Running8 5:36:02 42.5(7:54) 68.39(4:55) 1252201.3
  S & C3 2:30:0037.5
  Stretching/ Rolling7 1:45:003.8
  Orienteering3 1:34:37 9.09(10:25) 14.63(6:28) 48561 /65c93%57.5
  XT1 30:007.5
  Drills1 30:007.5
  Total19 12:25:39 51.58 83.02 173761 /65c93%315.1
  [1-5]13 10:55:39
averages - sleep:9

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MoTuWeThFrSaSu

Sunday Dec 23, 2018 #

1 PM

Running 16:00 [1] 2.3 km (6:57 / km) +230m 4:38 / km
shoes: Inov8 X-Talon 200 #2

Forgot my Garmin, so I timed todays running about with my phone.

Orienteering 34:00 [2] *** 5.0 km (6:48 / km) +300m 5:14 / km
spiked:11/11c shoes: Inov8 X-Talon 200 #2

Pre running my Dads event on Latrigg. It was wet and misty up on the fell which was quite cool and made it quiet as well so my only company was the sheep.

Running 10:00 [1] 2.3 km (4:21 / km) +19m 4:11 / km
shoes: Inov8 X-Talon 200 #2

10 PM

Stretching/ Rolling 15:00 [0]

Saturday Dec 22, 2018 #

11 AM

Running warm up/down 10:00 intensity: (7:08 @1) + (2:51 @2) + (1 @3) 1.84 km (5:26 / km) +32m 5:00 / km
ahr:129 max:150 shoes: NB Fuelcell Impulse

Running 30:00 intensity: (15 @1) + (2:47 @2) + (12:53 @3) + (13:58 @4) + (7 @5) 7.67 km (3:55 / km) +53m 3:47 / km
ahr:169 max:186 shoes: NB Fuelcell Impulse

20' Tempo, 5 * 1' [1'].

Session before the orienteering, nothing big but pretty good and quite happy tbh. Eased into the tempo and was moving well until I turned around into the wind which made the end a bit more grindy. Rolled straight into the minutes and they were mainly uphill but still all good enough.

Orienteering 27:50 intensity: (1:54 @1) + (10:16 @2) + (15:40 @3) *** 2.6 km (10:42 / km) +114m 8:46 / km
ahr:154 max:170 spiked:25/28c shoes: VJ Bold 9

WCOC Event - Powter How.



Squares courses, on a slippy steep little area. Actually real enjoyed it and ankle was okay :)
4 PM

S & C 30:00 [1]

Core @ 4. Plus some maintenance stuff.
10 PM

Stretching/ Rolling 15:00 [0]

Friday Dec 21, 2018 #

3 PM

Running 30:00 intensity: (16:28 @1) + (13:32 @2) 5.37 km (5:35 / km) +144m 4:55 / km
ahr:136 max:154 slept:9.0 (rest day) shoes: Inov8 TrailTalon 275

Big plod. Just before it got dark in the murthy, love it.
6 PM

Stretching/ Rolling 15:00 [0]

Thursday Dec 20, 2018 #

9 AM

S & C (Gym) 1:00:00 [1]
shoes: NB Fuelcell Impulse

Gym back in Cockermouth, got most stuff done.
5 PM

Running 52:39 intensity: (2:01 @1) + (17:24 @2) + (33:14 @3) 11.19 km (4:42 / km) +272m 4:12 / km
ahr:156 max:173 shoes: Inov8 TrailTalon 275

Lovely murthy in the dark with Spenny. Very slippy. Nice raz on the roads at the end.

Orienteering 32:47 intensity: (16 @1) + (5:12 @2) + (27:19 @3) ** 7.02 km (4:40 / km) +71m 4:27 / km
ahr:161 max:174 spiked:25/26c shoes: Inov8 TrailTalon 275

WCOC Cockermouth Urban. Steady round, good fun and a good course actually needing some attention. Legs fatiguing and local knowledge backfired exiting the school for the first time. Ah well good fun.

Running 4:34 intensity: (1:01 @1) + (3:33 @2) 0.79 km (5:46 / km) +8m 5:29 / km
ahr:139 max:147 shoes: Inov8 TrailTalon 275

Rounding off the long run.
10 PM

Stretching/ Rolling 15:00 [1]

Wednesday Dec 19, 2018 #

10 AM

Running 1:01:51 intensity: (17:10 @1) + (39:52 @2) + (4:49 @3) 11.4 km (5:26 / km) +253m 4:53 / km
ahr:141 max:160 shoes: Inov8 TrailTalon 275

Easy Seat action. Took the rocky parts slowly for the ankle. Legs feeling rather naff.
5 PM

XT (Turbo) 30:00 [1]
ahr:108 max:121 shoes: Giro Triple

Little spin on the turbo post travel.
9 PM

Stretching/ Rolling 15:00 [0]

Tuesday Dec 18, 2018 #

7 AM

Drills 30:00 [1]
shoes: Salomon S-Lab Sonic

Morning drills pre last exam.
5 PM

Running warm up/down 11:21 intensity: (4:21 @1) + (7:00 @2) 2.23 km (5:05 / km) +11m 4:58 / km
ahr:137 max:151 shoes: Inov8 TrailTalon 275

Running intervals 39:00 intensity: (49 @1) + (4:19 @2) + (6:57 @3) + (14:27 @4) + (12:28 @5) 9.95 km (3:55 / km) +48m 3:50 / km
ahr:175 max:190 shoes: Adidas XCS

EUOC Ints - 3 * 8' [2'], 2 * 4' [1'].

Tough session. Legs getting a bit wobbly on the final 8 so pace dropped a bit on that, kept it together okay for the 4s though. Still getting spat out the back of the pack mind, next winter maybe I'll be closer to the front ;)

Running warm up/down 10:00 intensity: (1:54 @1) + (4:09 @2) + (3:57 @3) 1.65 km (6:04 / km) +40m 5:25 / km
ahr:149 max:168 shoes: Inov8 TrailTalon 275

10 PM

Stretching/ Rolling 15:00 [0]

Monday Dec 17, 2018 #

8 AM

Running 30:45 intensity: (10:36 @1) + (19:15 @2) + (54 @3) 6.03 km (5:06 / km) +64m 4:51 / km
ahr:138 max:159 shoes: Inov8 TrailTalon 275

Morning links. Very nice out.
5 PM

Running 29:52 intensity: (6:12 @1) + (19:56 @2) + (3:44 @3) 5.67 km (5:16 / km) +79m 4:56 / km
ahr:142 max:163 shoes: Inov8 TrailTalon 275

Easy pre gym. Was wondering about the pace and sure enough my garmin had a meaty glitch at the start of the run. Anyways legs feeling good.

S & C (Gym) 1:00:00 [1]
shoes: Salomon S-Lab Sonic

Last gym session, no coaches there but still did the norm.
9 PM

Stretching/ Rolling 15:00 [0]

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