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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Peds

In the 7 days ending Jan 26, 2020:

activity # timemileskm+mload
  Running6 5:23:38 38.16(8:29) 61.41(5:16) 77778.3
  S+C2 2:00:0018.0
  Orienteering2 36:53 4.08(9:02) 6.57(5:37) 18719.3
  Swimming1 30:00 0.78(38:37) 1.25(24:00)7.5
  Spinning1 30:004.5
  Total11 9:00:31 43.02 69.23 964127.6

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MoTuWeThFrSaSu

Sunday Jan 26, 2020 #

1 PM

Running 11:44 intensity: (6:44 @1) + (5:00 @2) 2.29 km (5:07 / km) +25m 4:51 / km
ahr:129 max:139

Over to the Seat, via a bike shop for a few bits and bobs.

Orienteering 23:44 intensity: (2:00 @1) + (4:30 @2) + (14:14 @3) + (3:00 @4) 3.7 km (6:25 / km) +187m 5:07 / km
ahr:154 max:168

I may not be able to beat M14s but glad to see I can still dominate a Short Green against the nation's best W50s and M70s.

Running 20:53 intensity: (6:00 @1) + (9:00 @2) + (5:53 @3) 2.92 km (7:10 / km) +123m 5:55 / km
ahr:139 max:161

Collecting controls. Gonna get massive arms after running with 6 stakes.

Running 15:21 intensity: (4:00 @1) + (8:21 @2) + (3:00 @3) 3.03 km (5:04 / km) +6m 5:01 / km
ahr:139 max:159

Home, slightly extended to hit the nice round numbers for the week.
C • Round numbers 3

Saturday Jan 25, 2020 #

10 AM

Orienteering 13:09 intensity: (30 @1) + (1:00 @2) + (8:30 @3) + (3:09 @4) 2.87 km (4:35 / km)
ahr:160 max:171

Pre-running course 6 of BW. Put in some effort to try and avoid getting beat by the M14/16s but didn't manage it. I blame a) waking up controls and b) stopping to check a couple were in the right place. Ah well, a very fun sprint nevertheless.
4 PM

Running 43:32 intensity: (10:00 @1) + (27:00 @2) + (6:32 @3) 8.53 km (5:06 / km) +41m 4:59 / km
ahr:138 max:158

Easy meadows jogging including a lap with Roanne to start off with. Legs a bit tired but fine.

Friday Jan 24, 2020 #

3 PM

Spinning 30:00 [1]
ahr:119 max:130

With Thompas. Still no sauna :(
145W

Thursday Jan 23, 2020 #

7 AM

S+C 1:00:00 [1]

Stacking DOMS on DOMS, still feeling Monday's squats
1 PM

Running 47:55 intensity: (14:00 @1) + (27:00 @2) + (6:55 @3) 9.96 km (4:49 / km) +142m 4:29 / km
ahr:137 max:161

An easy/steady Slap plus a little look round the XC loop.

Wednesday Jan 22, 2020 #

7 AM

Swimming 30:00 [2] 1.25 km (24:00 / km)

Felix too today.
2 PM

Running 1:20:14 intensity: (16:00 @1) + (54:00 @2) + (10:14 @3) 16.01 km (5:01 / km) +198m 4:43 / km
ahr:139 max:161

Exploring the deep South with Max, Finn, Noah and Tom x2. Was good fun, lots of potential for routes.

Tuesday Jan 21, 2020 #

4 PM

Running 1:11:27 intensity: (38:00 @1) + (32:27 @2) + (1:00 @3) 12.66 km (5:39 / km) +241m 5:09 / km
ahr:130 max:152

Nice and easy round shortonhall, some sizeable gym DOMS but otherwise legs holding together quite nicely.

Monday Jan 20, 2020 #

7 AM

Running 32:32 intensity: (15:00 @1) + (17:32 @2) 6.01 km (5:25 / km)
ahr:138 max:149

MMMM. Left the flat and who do I see jogging past, none other than Alistair Masson and Sasha Chepelin. Quickly joined without waiting for satellites and then never picked them up, ah well. HR wrong at the start as well.
6 PM

S+C 1:00:00 [1]

Feeling good. Hamstring got through all the SL bridges without feeling aggravated which made me very happy. Feel back on track. Also insta-DOMS from squats.

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