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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: zac h

In the 7 days ending Jan 13, 2019:

activity # timemileskm+m
  Running - Trail / Road5 4:38:54 35.38(7:53) 56.94(4:54) 378
  Running - Fell / Terrain2 1:25:59 8.75(9:49) 14.09(6:06) 426
  Stretching/Rolling/Core5 1:15:00
  Orienteering1 29:41 2.66(11:09) 4.28(6:56) 153
  Total12 7:49:34 46.79 75.31 957
  [1-5]8 6:47:46

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MoTuWeThFrSaSu

Sunday Jan 13, 2019 #

11 AM

Running - Fell / Terrain 12:16 intensity: (44 @0) + (2:57 @1) + (8:35 @2) 2.06 km (5:58 / km) +7m 5:52 / km
ahr:125 max:142 shoes: X-Talon 225 Green

Orienteering 29:41 intensity: (2:38 @1) + (17:50 @2) + (8:50 @3) + (23 @4) 4.28 km (6:56 / km) +153m 5:53 / km
ahr:142 max:167

WCOC Orienteering. Took a sharpie and blanked out some chunks for a bit of compass work (on an otherwise easy area in the light). V.chill pace, apart froma bit of tempo 7-11

Quickroute

3 PM

Stretching/Rolling/Core 15:00 [0]

Saturday Jan 12, 2019 #

11 AM

Running - Trail / Road long 1:58:12 intensity: (20 @0) + (27 @1) + (1:39:20 @2) + (18:05 @3) 23.98 km (4:56 / km) +292m 4:39 / km
ahr:142 max:161 shoes: Asics Gel Blue

Nice 2 hours in Ennerdale - weather a bit nasty but never too bad
10 PM

Stretching/Rolling/Core 28:00 intensity: (12:00 @0) + (16:00 @1)

Friday Jan 11, 2019 #

5 PM

Running - Fell / Terrain 1:13:43 intensity: (23 @0) + (2:49 @1) + (48:06 @2) + (22:25 @3) 12.03 km (6:08 / km) +419m 5:13 / km
ahr:141 max:163 shoes: X-Talon 225 Green

Easy Hilly 12

Thursday Jan 10, 2019 #

12 PM

Stretching/Rolling/Core 10:00 [0]

2 PM

Running - Trail / Road 27:00 intensity: (9:00 @2) + (9:00 @3) + (6:00 @4) + (3:00 @5) 6.75 km (4:00 / km)
max:187 shoes: Pgs35 White

Phys Testing

Running - Trail / Road warm up/down 15:00 [2] 2.75 km (5:27 / km)
shoes: Pgs35 White

Wednesday Jan 9, 2019 #

6 PM

Running - Trail / Road 40:52 intensity: (14 @0) + (4:55 @1) + (35:43 @2) 7.58 km (5:24 / km) +76m 5:08 / km
ahr:129 max:146 shoes: Asics Gel Blue

Super chill 40, back home after a week of scooting about
11 PM

Stretching/Rolling/Core 7:00 [0]

Calf sore

Tuesday Jan 8, 2019 #

12 PM

Stretching/Rolling/Core 15:00 [0]

Really needed this after 5 days without my roller
6 PM

Running - Trail / Road 20:30 intensity: (19 @0) + (8:17 @1) + (11:47 @2) + (7 @3) 3.94 km (5:12 / km)
ahr:122 max:142 shoes: Asics Gel Blue

Running - Trail / Road 21:00 intensity: (8:30 @1) + (12:30 @2) 4.0 km (5:15 / km)
shoes: Asics Gel Blue

(watch out of battery right when I turned round)

Monday Jan 7, 2019 #

9 AM

Running - Trail / Road 36:20 intensity: (48 @0) + (1:03 @1) + (17:35 @2) + (7:14 @3) + (9:40 @4) 7.95 km (4:34 / km) +11m 4:33 / km
ahr:150 max:178 shoes: Pgs35 White

Short session: 4*1k [60secs]
Aware that im still recovering from a cold & pretty exausted from other things so pretty pleased about how this went. Aiming 3:25 per rep which felt pretty controlled.

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