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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ȷames

In the 7 days ending Oct 24:

activity # timemileskm+m
  Running7 5:58:09 48.34(7:25) 77.8(4:36) 380
  S&C3 44:00
  Total10 6:42:09 48.34 77.8 380

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Saturday Oct 24 #

1 PM

Running warm up/down 6:00 [1] 0.8 km (7:30 / km)

WUP
2 PM

Running race 21:04 [5] 6.1 km (3:27 / km) +70m 3:16 / km

XC relays at the hill. Set off leading, about 15s clear of Peter and a chunk up on everyone else. Went out hard and paid a bit after the first lap, but held him off until the last lap where the usual tactic of having orienteering downhill skillz didn't quite work. Battled it out on the last two flat straights but the kick was too much for me - gotta admit it was a great run from the new recruit.

Happy to keep the team competitive in second and bag the 4th fastest time of the day (also behind Joe and Rian, not exactly surprising).
5 PM

Running warm up/down 13:30 [1] 2.8 km (4:49 / km) +10m 4:44 / km
shoes: Brooks Ravenna 10

Easy easy easy run. Meant to be the CD from Coton but about 3 hours late oops.

Thursday Oct 22 #

4 PM

Running long 1:16:56 [3] 17.4 km (4:25 / km) +70m 4:20 / km
shoes: Brooks Ravenna 10

Hill Run from home with Luke. Quite a long way, so a nice midweek medium-long run.
6 PM

S&C 12:00 [5]

Yeah that's the tough core sesh. Ouch.

Wednesday Oct 21 #

9 AM

Running 47:43 [3] 10.5 km (4:33 / km) +50m 4:26 / km
shoes: Brooks Ravenna 10

Exceptionally moist this morning. Easy round West Cam via Wilby with Luke who had an absolutely miserable session lined up on the t̶r̶a̶c̶k lake.

Tuesday Oct 20 #

3 PM

Running intervals 1:22:46 [5] 15.6 km (5:18 / km) +60m 5:12 / km
shoes: Brooks Ravenna 10

Johns Session with the boys
800, mile, mile and a half, mile, 800, all off [90'']. @3:19-3:30

Grim on the third rep, class on the fourth, who knows what's going on. Probs didn't need the spikeybois for this one so maybe back to flats for a bit post-Saturday
10 PM

S&C 16:00 [2]

glute stability

Sunday Oct 18 #

10 AM

Running 1:50:10 [3] 24.6 km (4:29 / km) +120m 4:22 / km
shoes: Brooks Ravenna 10

Longer slower long run with a nice group. Reverse road Toft (not a classic, to be honest) with a couple of JGreen laps stuck on the end. Big enough to get the legs pretty roughed up by the end though.
10 PM

S&C 16:00 [2]

Quads. Not crazy

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