Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Anwen

In the 7 days ending Jun 2, 2017:

activity	#	time	miles		km		+m
Cycling	3	5:22:00					698
Running	5	3:48:49	25.18	(9:05)	40.52	(5:39)	529
Gym	2	1:53:00
Home ex's	3	45:00
Total	11	11:48:49	25.18		40.52		1227

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Friday Jun 2, 2017 #

Home ex's 15:00 [1]

5 PM

Cycling 1:09:00 [2] +350m
ahr:128 max:156

Sunny cycle up Balkello :) 27km

Thursday Jun 1, 2017 #

Home ex's 15:00 [1]

4 PM

Running 28:22 [2] 3.98 km (7:08 / km) +5m 7:05 / km
ahr:128 max:154

Jog, drills and strides before train home..

6 PM

Running 19:09 [2] 3.77 km (5:05 / km) +17m 4:58 / km

Running 24:00 [4] 5.22 km (4:36 / km)
max:184

DRR club reps riverside fields :D 6x 150m (27/28s), 300 (57/58s) with equal distance back recovery :)

Really really enjoyed this!! Running consistently and feeling surprisingly good :D super happy to be back :D

Running 18:12 [2] 3.21 km (5:40 / km) +43m 5:19 / km

Wednesday May 31, 2017 #

Note
(rest day)

Out for fajita's straight from work :D

Tuesday May 30, 2017 #

Home ex's 15:00 [1]

4 PM

Running 1:00:34 [3] 10.15 km (5:58 / km) +326m 5:08 / km
ahr:142 max:164

Kinnoull Hill :D :D knee feeling fab, doms from yesterday absolutely horrendous haha! Loved this run :D have however withdrawn from Lairig Ghru..

C • Awwwwww! 3

Gym 20:00 [1]
ahr:116 max:127

Had time before train home so very easy to try and loosen off legs :)

Monday May 29, 2017 #

4 PM

Gym 15:00 [1]

Gym 40:00 [3]
ahr:140 max:162

Gym 38:00 [2]
ahr:114 max:157

15min basic circuits
40min xtrainer intervals
40min class - split into weighted exercises and then the attack class bit which I still absolutely love, very energetic|!!

Suspect I'll be achy tomorrow, haven't done weights in a loooooooooooong while!

Sunday May 28, 2017 #

7 AM

Running 35:00 [3] 6.51 km (5:23 / km) +48m 5:11 / km
ahr:143 max:159

Awake early so headed down to the river :) (6x 5 run 1 walk)

9 AM

Cycling 2:26:30 [2] +180m

Cycled down to Tadcaster, met Nik and Rich then cycled back with them to York :) great morning but pretty windy! Fair to say that after the last week my bum is so sore from cycling! 61km.

Saturday May 27, 2017 #

8 AM

Cycling 1:46:30 [2] +168m
ahr:130

46km

Running 22:02 [3] 3.78 km (5:50 / km) +10m 5:45 / km

Running 21:30 [4] 3.9 km (5:31 / km) +80m 5:00 / km
ahr:160 max:184

So slight change to pre-wedding morning plan - shorter bike ride (in trainers as my shoes weren't compatible with Becky's pedals) out around the back roads surrounding York :)

Then jog to the Knavesmire, few drills, 8x ~110m + 8x ~30s hill sprints and jog back :)

Legs really struggling with faster running but actually really enjoyed the mini interval sessions :)

Followed by an afternoon of an awful lot of eating and drinking :)

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