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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RHF

In the 7 days ending Feb 21, 2016:

activity # timemileskm+m
  Yoga/Stretching/S&C6 3:20:00
  Orienteering4 3:03:21 17.05(10:45) 27.44(6:41)
  Cycling6 2:19:00 29.83(4:40) 48.0(2:54)
  Running3 1:27:21 10.63(8:13) 17.1(5:06)
  Total19 10:09:42 57.5 92.54

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MoTuWeThFrSaSu

Sunday Feb 21, 2016 #

10 AM

Running warm up/down 14:05 [2] 2.41 km (5:51 / km)
shoes: X-Talon 212 2015

Jog and drills
11 AM

Orienteering race 57:00 [5] 10.54 km (5:24 / km)
shoes: X-Talon 212 2015

WIM Turf Hill and Millersford, Brown
12 PM

Running 27:29 [3] 4.67 km (5:53 / km)
shoes: X-Talon 212 2015

Warm down, running in terrain and one fast 1/2 mile or so.

Saturday Feb 20, 2016 #

6 PM

Yoga/Stretching/S&C 50:00 [1]

Friday Feb 19, 2016 #

8 AM

Cycling 23:00 [2] 8.0 km (2:53 / km)

Cycle in via Baddesley
5 PM

Cycling 25:00 [2] 8.0 km (3:08 / km)

Cycle back via Lee Lane. Wasn't looking forward to it but managed to find someone to cycle with.
6 PM

Yoga/Stretching/S&C 25:00 [1]

Thursday Feb 18, 2016 #

2 PM

Orienteering 56:43 [2] 7.4 km (7:40 / km)
shoes: X-Talon 212 2015

SCJS training at Busketts Lawn
Relocation exercise, mainly was running around, a bit of shadowing and then listening to the coach
3 PM

Orienteering 7:45 [4] 1.45 km (5:21 / km)
shoes: X-Talon 212 2015

SCJS collecting a few controls faster
4 PM

Orienteering 1:01:53 [3] 8.05 km (7:41 / km)
shoes: X-Talon 212 2015

Busketts Lawn
A rough course I planned using the all controls map. A few positives, rough bearings okay but hard to locate the vague features without controls! Hamstring so tight, stopped early and jogged back.
9 PM

Yoga/Stretching/S&C 30:00 [1]

Wednesday Feb 17, 2016 #

7 AM

Yoga/Stretching/S&C 15:00 [1]

8 AM

Cycling 23:00 [2] 8.0 km (2:53 / km)

Cycle into work via Lee Lane. Quite windy
5 PM

Cycling 23:00 [2] 8.0 km (2:53 / km)

Cycle back via Baddesley. Cold and rainy but fortunately light! 2 out of 3 ain't bad.
10 PM

Yoga/Stretching/S&C 20:00 [1]

Stretching and some squats/dead lifts

Tuesday Feb 16, 2016 #

7 PM

Running warm up/down 11:21 [2] 1.94 km (5:51 / km)
shoes: Brooks Vapor 2 2015

Jog and a few drills

Running intervals 25:01 [5] 6.28 km (3:59 / km)
shoes: Brooks Vapor 2 2015

5x1km ~3:50 200m recov
Fairly consistent pace after a slightly faster first rep.
Weird pain in my left lower leg (right side of shin) since Sunday then tight left hamstring by the end. Will try to be careful.

Running warm up/down 9:25 [2] 1.8 km (5:14 / km)
shoes: Brooks Vapor 2 2015

Monday Feb 15, 2016 #

7 AM

Cycling 22:00 [2] 8.0 km (2:45 / km)

Early cycle in via Baddesley. A bit cold.
12 PM

Yoga/Stretching/S&C 1:00:00 [1]

Always a good loosener
5 PM

Cycling 23:00 [2] 8.0 km (2:53 / km)

Cycle back via Lee Lane

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