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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 7 days ending Mar 13, 2016:

activity # timemileskm+m
  Running5 4:09:30 30.87(8:05) 49.68(5:01) 450
  Orienteering1 1:10:08 7.65(9:10) 12.31(5:42) 97
  Circuits1 50:00
  Swimming1 30:00
  Total6 6:39:38 38.52 61.98 547
  [1-5]6 6:39:14

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MoTuWeThFrSaSu

Sunday Mar 13, 2016 #

Orienteering warm up/down 15:39 intensity: (7 @0) + (2:35 @1) + (7:52 @2) + (5:05 @3) 2.62 km (5:59 / km) +5m 5:56 / km
ahr:139 max:165 shoes: X Talon 212

Orienteering 45:00 intensity: (7 @1) + (12 @2) + (21:01 @3) + (22:04 @4) + (1:36 @5) 8.08 km (5:34 / km) +87m 5:17 / km
ahr:174 max:184 shoes: X Talon 212

CSC qualifier in the New Forest = ruuuuun!! apparently I can do that type of orienteering ;-)
Serious inability to follow a compass at times (and lots of confusing extra ditches) but I tried to take that PDP thing and apply it. Normally I just can't deal with the ambiguity of forest (like in sprint if there's a building on the map then it is obviously there in real life, but in forest if there's one ditch on the map there's like 10 in the area, whaaat?!) but I think because it was a nice white forest and I just ran on a bearing then I didn't get so annoyed this time.
Anyway I somehow managed to find them, happy days, but I wont be converting from my one true love any time soon.

Orienteering warm up/down 9:29 intensity: (20 @1) + (9:09 @2) 1.61 km (5:53 / km) +5m 5:48 / km
ahr:139 max:149 shoes: X Talon 212

Saturday Mar 12, 2016 #

Note
(rest day)

V much enjoyed this! Days off with no work or travel are a rare thing these days :-)

Friday Mar 11, 2016 #

Running 53:53 intensity: (5 @0) + (54 @1) + (28:53 @2) + (21:42 @3) + (2:19 @4) 11.28 km (4:47 / km)
ahr:147 max:180 shoes: Asics Gel Kayano 21 (Green)

'mile breakdown' lactate session - 1600, 800, 2 x 400, 4 x 200, 8 x 100
all was fun until the turnabouts ;-) but generally feeling gooood, love intervals more than is normal

Thursday Mar 10, 2016 #

Swimming 30:00 [1]

Nice lunchtime recovery swim to loosen off major back & shoulder doms from Tuesday circuits.

Running 56:51 intensity: (12 @0) + (7:47 @1) + (25:52 @2) + (23:00 @3) 9.89 km (5:45 / km) +356m 4:52 / km
ahr:143 max:173 shoes: Asics Gel Kayano 21 (Green)

With Ruth :-)

Wednesday Mar 9, 2016 #

Running (Track) 1:00:16 intensity: (4:43 @1) + (25:39 @2) + (20:51 @3) + (8:55 @4) + (8 @5) 13.13 km (4:35 / km) +1m 4:35 / km
ahr:151 max:183 shoes: Asics Gel Kayano 21 (Green)

New training block = speed work :-) :-)
w/u, 4 x [600, 800] @ 3km pace, w/d
Really fun!

Tuesday Mar 8, 2016 #

Running 39:23 [2] 8.17 km (4:49 / km) +39m 4:42 / km
shoes: Asics Gel Kayano 21 (Green)

Post work run from Pangbourne station. Actually nice to do a different route as Theale on an evening is getting very tedious.

Circuits 50:00 [1]

Monday Mar 7, 2016 #

Running 39:07 [2] 7.21 km (5:26 / km) +54m 5:14 / km
shoes: X Talon 212

Nice easy recovery trundle in the woods followed by lots of stretching - feeling okay, think I physically managed this camp much better than others

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