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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: r.lil

In the 7 days ending Nov 1, 2020:

activity # timemileskm+m
  Running 6 4:59:02 34.76(8:36) 55.95(5:21) 476
  Orienteering1 19:48 2.33(8:30) 3.75(5:17) 10
  Total6 5:18:50 37.09(8:36) 59.7(5:20) 486
  [1-5]6 5:18:25

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MoTuWeThFrSaSu

Sunday Nov 1, 2020 #

5 PM

Running 1:03:19 [2] 12.4 km (5:06 / km) +24m 5:03 / km

Soggy meadows laps in the dark. Sophia joined me for the first one which I am very thankful for.

Saturday Oct 31, 2020 #

9 AM

Running 13:10 intensity: (16 @1) + (5:01 @2) + (7:53 @3) 2.63 km (5:00 / km) +22m 4:48 / km
ahr:149 max:163 shoes: Nike Zoom Fly

WU

Running 9:01 intensity: (10 @1) + (4:25 @2) + (4:26 @3) 2.13 km (4:14 / km)
ahr:148 max:154 shoes: Nike Zoom Fly

2 x 4T (1) avg pace: 4.00

Running 19:00 intensity: (10 @1) + (3:28 @2) + (15:22 @3) 3.8 km (5:00 / km)
ahr:153 max:164 shoes: Nike Zoom Fly

Saturday session with Rona, Carly and Arianne. 10 x 1on/off round the meadows. Legs were just not feeling it today. Very heavy and slow but happy to grind out 10 as planned. Avg pace: 3.38

Running 12:46 intensity: (49 @2) + (11:57 @3) 2.39 km (5:20 / km)
ahr:159 max:166 shoes: Nike Zoom Fly

WD

Friday Oct 30, 2020 #

5 PM

Running 12:48 [1] 2.53 km (5:04 / km) +16m 4:54 / km
shoes: Nike Vomero 14

Cammie toll

Thursday Oct 29, 2020 #

5 PM

Running 15:34 intensity: (22 @2) + (14:53 @3) + (19 @4) 3.51 km (4:26 / km) +22m 4:18 / km
ahr:160 max:177 shoes: Nike Vomero 14

Steady to Morningside

Orienteering 19:48 intensity: (23 @1) + (1:23 @2) + (17:48 @3) + (11 @4) + (3 @5) 3.75 km (5:17 / km) +10m 5:13 / km
ahr:157 max:184 shoes: Nike Vomero 14

Sprintervals with Dan and Justin. Good area but didn’t have a torch so couldn’t really read the map

Running 16:59 intensity: (12 @0) + (5 @1) + (9:42 @2) + (7:00 @3) 3.12 km (5:26 / km)
ahr:147 max:158 shoes: Nike Vomero 14

Jog back with Dan

Wednesday Oct 28, 2020 #

2 PM

Running 1:23:17 [2] 12.45 km (6:41 / km) +373m 5:49 / km
ahr:172 max:190 shoes: VJ Sport Irock 2

EUOC long run. Very enjoyable today feeling good. Heart rate monitor on watch is broken so will have to go back to the good old fashioned AP system.
C • Heart rate 2

Tuesday Oct 27, 2020 #

6 PM

Running 13:20 [2] 2.72 km (4:54 / km) +19m 4:44 / km
ahr:113 max:138 shoes: Nike Zoom Fly

WU - searching for the group

Running 23:21 [4] 5.31 km (4:24 / km)
ahr:123 max:128 shoes: Nike Zoom Fly

First time at the haries endurance intervals. Really enjoyed it and great to run with the group. Surprisingly was not dropped.

8min (2), 2x4min (1), 2x2min (30)

Running 16:27 intensity: (13 @0) + (15 @1) + (9:03 @2) + (6:56 @3) 2.95 km (5:35 / km)
ahr:140 max:169 shoes: Nike Zoom Fly

WD + 4x strides

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