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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Leakie

In the 7 days ending Feb 19, 2017:

activity # timemileskm+m
  Orienteering5 3:41:00 25.55(8:39) 41.12(5:22) 339
  Running4 2:27:53 18.41(8:02) 29.64(4:59) 63
  Total9 6:08:53 43.97(8:23) 70.75(5:13) 402
  [1-5]9 6:08:47

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MoTuWeThFrSaSu

Sunday Feb 19, 2017 #

9 AM

Orienteering 29:58 [3] 6.38 km (4:42 / km) +107m 4:20 / km

Armagh urban race, absolute trog

Saturday Feb 18, 2017 #

11 AM

Orienteering warm up/down 16:38 [2] 2.97 km (5:36 / km) +10m 5:31 / km

Orienteering race 19:00 [4] 4.0 km (4:45 / km) +29m 4:35 / km

Sprint quali cruise. Taking things carefully and triple checking the descriptions. Didn't get tempted into any of the traps, win!

Orienteering warm up/down 10:41 [1] 1.77 km (6:03 / km) +5m 5:58 / km

2 PM

Orienteering warm up/down 24:04 [1] 4.05 km (5:56 / km) +8m 5:53 / km

Orienteering race 16:33 [4] 3.5 km (4:44 / km) +70m 4:18 / km

Sprint final. Another sensible race & feeling fast, happy :) nice to be orienteering with good technique for once too! & a fun bonus beating some of the guys ;-)

Orienteering warm up/down 7:13 [1] 1.18 km (6:08 / km) +6m 5:59 / km

Orienteering warm up/down 7:16 [2] 1.27 km (5:42 / km)

Friday Feb 17, 2017 #

11 AM

Orienteering 40:48 intensity: (7:19 @1) + (3:54 @2) + (12:59 @3) + (7:04 @4) + (9:32 @5) 7.63 km (5:21 / km) +37m 5:13 / km
ahr:163 max:196

slow pace orienteering planning ahead / control flow / map memory etc.
7 PM

Orienteering warm up/down 23:16 [2] 3.41 km (6:49 / km) +24m 6:35 / km

Orienteering 19:38 [3] 4.04 km (4:52 / km) +26m 4:43 / km

novelty night sprint - loads of fun but omg has yesterday hit my legs, was only ever planning to cruise round but this was an absolute trudge

Orienteering warm up/down 5:55 [1] 0.93 km (6:21 / km) +17m 5:49 / km

Thursday Feb 16, 2017 #

12 PM

Running 17:32 [2] 3.26 km (5:23 / km) +51m 4:59 / km

Easy jog with Charlotte to check out the course
7 PM

Running warm up/down 22:59 intensity: (1:22 @1) + (4:20 @2) + (12:39 @3) + (2:05 @4) + (2:33 @5) 4.1 km (5:37 / km) +1m 5:36 / km
ahr:163 max:192 shoes: Asics Gel Kayano 20 (Pink)

Running race 10:10 intensity: (8 @1) + (35 @2) + (39 @3) + (35 @4) + (8:13 @5) 3.12 km (3:15 / km)
ahr:187 max:201

New 3km PB :) felt comfortable all the way which it really shouldn't have done - need to pace for a faster time next time(!) but nice to feel strong and keen to do some more races after spring. Really really enjoyed it, great atmosphere!

Running warm up/down 16:07 intensity: (6 @0) + (1:19 @1) + (4:42 @2) + (10:00 @3) 2.7 km (5:59 / km) +1m 5:58 / km
ahr:154 max:173

Wednesday Feb 15, 2017 #

Note
(rest day)

Travel and full day at work, tired

Tuesday Feb 14, 2017 #

8 AM

Running 34:54 [2] 7.02 km (4:58 / km) +5m 4:57 / km

6 PM

Running 46:11 [2] 9.44 km (4:53 / km) +5m 4:53 / km

Monday Feb 13, 2017 #

Note
(rest day)

Life

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