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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 30 days ending Nov 30, 2018:

activity # timemileskm+m
  Running9 4:00:32 31.63(7:36) 50.91(4:43) 365
  Cross Training1 2:16:42
  Orienteering1 1:51:01 6.1(18:12) 9.81(11:19) 46
  Total11 8:08:15 37.73 60.72 411
  [1-5]11 7:32:40

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Thursday Nov 29, 2018 #

7 PM

Running 15:04 intensity: (48 @0) + (1:26 @1) + (6:38 @2) + (6:12 @3) 3.28 km (4:35 / km) +14m 4:30 / km
ahr:134 max:153 shoes: Sketchers Go Run Gen.5

Sunday Nov 25, 2018 #

2 PM

Orienteering 1:51:01 [1] 9.81 km (11:19 / km) +46m 11:03 / km
shoes: Inov8 Roclite 319

Controller duties at Sherwood Forest. Wasn't feeling great so took it pretty slow and didn't get it all done. Left knee getting quite sore towards the end.

Friday Nov 23, 2018 #

7 AM

Running 42:36 intensity: (35 @0) + (2:11 @1) + (4:43 @2) + (34:30 @3) + (37 @4) 9.08 km (4:42 / km) +36m 4:36 / km
ahr:143 max:156 shoes: NB Fresh Foam Zante V2

ITW. Train cancelled so bonus miles.
5 PM

Running 17:54 intensity: (9 @0) + (33 @1) + (3:50 @2) + (13:22 @3) 4.09 km (4:23 / km) +130m 3:47 / km
ahr:141 max:150 shoes: NB Fresh Foam Zante V2

HFW. Knee getting quite sore and not feeling 100%; bit of a head cold and achy.

Thursday Nov 22, 2018 #

7 AM

Running 19:49 intensity: (43 @1) + (37 @2) + (8:31 @3) + (9:58 @4) 4.44 km (4:28 / km) +23m 4:21 / km
ahr:152 max:162 shoes: Sketchers Go Run Gen.5

ITW, all ok.
5 PM

Running 22:00 intensity: (32 @0) + (1:24 @1) + (15:44 @2) + (4:20 @3) 4.8 km (4:35 / km) +129m 4:02 / km
ahr:134 max:148 shoes: Sketchers Go Run Gen.5

HFW.

Wednesday Nov 21, 2018 #

6 PM

Running 25:45 intensity: (47 @0) + (59 @1) + (15:51 @2) + (8:08 @3) 5.42 km (4:45 / km) +3m 4:44 / km
ahr:135 max:150 shoes: NB Fresh Foam Zante V2

No pain in shin for a few days now and not even any sensitive sensations so decided it was time for a little jog to test it. running felt a bit alien but no problems.

Sunday Nov 11, 2018 #

10 AM

Cross Training (MTB) 2:16:42 intensity: (29:30 @0) + (1:23:10 @1) + (18:46 @2) + (5:01 @3) + (15 @4)
ahr:111 max:156

Out to the Pines on my mountain bike to get muddy on the Red trail. After an hour or so my right knee was getting sore so headed home. Became very uncomfortable, bordering painful, as I went. 34km/300m

Saturday Nov 10, 2018 #

2 PM

Running 19:36 intensity: (24 @0) + (10:19 @1) + (7:59 @2) + (54 @3) 3.99 km (4:55 / km) +5m 4:53 / km
ahr:124 max:144 (injured) shoes: Sketchers Go Run Gen.5

Little jog/hobble - left shin still far from right.

Saturday Nov 3, 2018 #

2 PM

Running warm up/down 25:19 intensity: (1:48 @0) + (10:14 @1) + (9:25 @2) + (2:56 @3) + (56 @4) 4.2 km (6:02 / km) +1m 6:01 / km
ahr:124 max:158 shoes: Brooks Mach 15

Running race (XC) 17:25 intensity: (5 @1) + (10 @2) + (18 @3) + (6:34 @4) + (10:18 @5) 4.88 km (3:34 / km)
ahr:169 max:178 shoes: Brooks Mach 15

National cross Country relay.

No zip but my second best time on this course; it was dry though. Left shin becoming increasingly uncomfortable. Perhaps too soon for a return after OMM.

Running warm up/down 7:57 intensity: (24 @0) + (7:25 @1) + (8 @2) 1.19 km (6:40 / km)
ahr:114 max:126 shoes: Brooks Mach 15

Shin very painful so didn't do much WD.

Friday Nov 2, 2018 #

9 AM

Running 27:07 intensity: (38 @0) + (4:56 @1) + (20:22 @2) + (1:11 @3) 5.54 km (4:54 / km) +24m 4:47 / km
ahr:130 max:142 shoes: Sketchers Go Run Gen.5

Little jog. L shin a little sore but ok.

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