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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 7 days ending Jul 23:

activity # timemileskm+m
  Running10 8:34:00 63.87(8:03) 102.79(5:00) 2291
  Orienteering1 1:08:28 6.15(11:08) 9.9(6:55) 310
  Cycling2 1:00:00
  Circuits4 40:00
  Yoga2 20:00
  Total18 11:42:28 70.02 112.69 2601

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MoTuWeThFrSaSu

Sunday Jul 23 #

9 AM

Running 2:02:00 intensity: (1:02:00 @2) + (1:00:00 @3) 24.0 km (5:05 / km) +815m 4:21 / km

From home over to Blacka for an hour or so of hill work, then back via Houndkirk Hill and Ringinglow. Felt better as the run went on. Watch ran out.
7 PM

Circuits 10:00 [1]

Saturday Jul 22 #

8 AM

Running 1:18:03 intensity: (14:03 @1) + (20:00 @2) + (20:00 @3) + (24:00 @5) 13.88 km (5:37 / km) +508m 4:45 / km

Strawberry Line with Alex on his bike, then up to Wavering Down for 8xreps of the steep bit to the trig. Found it hard to get moving fast enough to make it hurt, but it felt like an effort by the last couple. Had to run fast on the return to pace Alex on his bike!
7 PM

Running 21:58 [2] 4.44 km (4:57 / km) +66m 4:37 / km

Playing fields in the pouring rain.

Circuits 10:00 [1]

Friday Jul 21 #

6 AM

Running 57:49 [2] 11.78 km (4:54 / km) +193m 4:32 / km

Early start with no other time for running. Needed this though!
9 PM

Yoga 10:00 [1]

Thursday Jul 20 #

7 AM

Cycling 30:00 [1]

12 PM

Running 42:45 [2] 7.21 km (5:56 / km) +114m 5:30 / km

Lunchtime course planning and map updating.
7 PM

Orienteering 1:08:28 [3] 9.9 km (6:55 / km) +310m 5:59 / km

Longshaw. A little nicer than Birchin Edge, but only marginally. Re-ran part of the CSC final course backwards. Lovely sunset!

Wednesday Jul 19 #

7 AM

Running 49:30 [2] 10.54 km (4:42 / km) +183m 4:19 / km

IW.
2 PM

Running 17:55 [3] 3.91 km (4:35 / km) +58m 4:16 / km

HFW.

Running 6:00 [1] 1.02 km (5:54 / km) +31m 5:07 / km

HF school.
7 PM

Circuits 10:00 [1]

Tuesday Jul 18 #

8 AM

Running 6:00 [1] 1.14 km (5:17 / km) +3m 5:13 / km

School with Alex on the bike.

Running 21:25 [2] 4.13 km (5:11 / km) +70m 4:47 / km

IW.
4 PM

Running 33:15 [2] 6.84 km (4:52 / km) +152m 4:23 / km

HFW.
7 PM

Circuits 10:00 [1]

Monday Jul 17 #

7 AM

Cycling 30:00 [1]

12 PM

Running 57:20 intensity: (17:20 @2) + (20:00 @4) + (20:00 @5) 13.9 km (4:07 / km) +98m 3:59 / km

Progression on the canal. Hot!
7 PM

Yoga 10:00 [1]

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