Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: John O

In the 7 days ending Feb 12, 2017:

activity	#	time	miles		km		+m
Orienteering	1	1:13:46	5.78	(12:45)	9.31	(7:55)	389
Cycling	2	1:09:32	13.6	(11.7/h)	21.89	(18.9/h)	65
Running	2	34:00	2.37	(14:22)	3.81	(8:55)	118
Intervals	1	14:59
Total	3	3:12:17	21.75		35.01		572

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Sunday Feb 12, 2017 #

10 AM

Running 23:21 [3] 1.73 km (13:30 / km) +105m 10:21 / km
shoes: 2015 Inov8 Oroc 340

Run to the start. Took a long time to get warm. Faff near the start. Clip on bumbag broke so had to thread one of the straps through a buckle (like on a climbing harness).

Orienteering 1:13:46 [3] 9.31 km (7:55 / km) +389m 6:33 / km
shoes: 2015 Inov8 Oroc 340

Orienteering at Bleathwaite and Little Arrow Moor.
Was running slowly as have a cold. Felt really tired at the end.
Not sure if I will go to intervals tomorrow.

Black - Splits

Saturday Feb 11, 2017 #

2 PM

Cycling 55:00 [3] 16.0 km (17.5 kph) +65m

Had a few things I needed to do in Lancaster. Then cycle out towards Morecambe until the new road. Went along a few new sections of cyclepath to collect gpx traces. Cycled back along Barley Cop lane, over cycle bridge and back home.

Made some edits to OpenStreetMap. Will need to go back again and collect some more gpx data

Monday Feb 6, 2017 #

6 PM

Cycling 14:32 [3] 5.89 km (24.3 kph)

Started cycling to intervals. Got a puncture on the way. Had tools to mend it, but locked the bike up.

Running 10:39 [4] 2.08 km (5:07 / km) +13m 4:58 / km
shoes: 2015 Saucony Guide 7

So then ran the rest of the way to get there

Intervals 14:59 [3]
shoes: 2015 Saucony Guide 7

Session

(out/rest)
75s/105s [missed]
75s/105s [missed]
75s/90s [missed]
75s/90s
75s/75s
75s/75s
75s/60s
75s/60s

Missed the first three reps but did run to get there. Probably well warmed up for the rest.

Pete very kindly gave me a lift home with bike in back of the car

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