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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: conör

In the 30 days ending Jun 30, 2017:

activity # timemileskm+mload
  Run (road)16 14:23:42 108.16(7:59) 174.06(4:58) 23852311.7
  Climbing7 10:00:00300.0
  Run (grass/off-road)5 6:40:06 49.59(8:04) 79.81(5:01) 13061257.7
  Orienteering4 3:53:19 18.14(12:52) 29.19(8:00) 811798.1
  Total30 34:57:07 175.89 283.07 45034667.5
  [1-5]30 29:57:07
averages - sleep:8 weight:72kg

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Friday Jun 30, 2017 #

Event: WOC 2017
 
9 AM

Orienteering 1:00:05 [3] 6.48 km (9:16 / km) +49m 8:56 / km

Thursday Jun 29, 2017 #

1 PM

Orienteering 46:04 [3] 5.3 km (8:42 / km) +65m 8:11 / km

Monday Jun 26, 2017 #

8 PM

Run (road) 36:07 [2] 7.58 km (4:46 / km) +15m 4:43 / km

Sunday Jun 25, 2017 #

8 AM

Orienteering race 1:38:07 [4] 13.52 km (7:15 / km) +530m 6:04 / km

Saturday Jun 24, 2017 #

4 PM

Orienteering 29:03 [3] 3.89 km (7:28 / km) +167m 6:09 / km

Friday Jun 23, 2017 #

3 PM

Climbing 1:20:00 intensity: (40:00 @0) + (40:00 @1)

7 PM

Run (road) 45:00 [3] 10.8 km (4:10 / km)

Thursday Jun 22, 2017 #

6 PM

Run (road) 15:57 [3] 3.28 km (4:52 / km)

Run (road) 38:45 [3] 8.58 km (4:31 / km) +14m 4:29 / km

Run (road) 23:01 [3] 5.03 km (4:34 / km) +4m 4:33 / km

Tuesday Jun 20, 2017 #

1 PM

Run (road) 34:02 [3] 5.51 km (6:10 / km) +361m 4:39 / km

Monday Jun 19, 2017 #

6 PM

Run (road) 1:17:27 [3] 12.1 km (6:24 / km) +920m 4:38 / km

Saturday Jun 17, 2017 #

10 AM

Run (road) 9:40 [3] 1.45 km (6:41 / km) +74m 5:19 / km

Run (road) 25:10 [3] 2.59 km (9:43 / km) +250m 6:33 / km

Run (road) 27:58 [3] 5.43 km (5:09 / km) +48m 4:56 / km

4 PM

Climbing 2:00:00 intensity: (1:00:00 @0) + (1:00:00 @1)

C • Font 5

Friday Jun 16, 2017 #

4 PM

Climbing 1:30:00 intensity: (45:00 @0) + (45:00 @1)

Thursday Jun 15, 2017 #

12 PM

Run (road) 49:37 [3] 10.05 km (4:56 / km) +73m 4:46 / km

4 PM

Climbing 1:30:00 intensity: (45:00 @0) + (45:00 @1)

Wednesday Jun 14, 2017 #

12 PM

Run (road) 27:47 [3] 3.65 km (7:37 / km) +75m 6:54 / km

Run (road) 59:47 [3] 13.22 km (4:31 / km) +181m 4:14 / km

2 PM

Climbing 1:30:00 intensity: (45:00 @0) + (45:00 @1)

Monday Jun 12, 2017 #

9 PM

Run (road) 32:34 [2] 5.48 km (5:57 / km) +259m 4:48 / km

Easy

Sunday Jun 11, 2017 #

10 AM

Run (grass/off-road) warm up/down 2:19 [1] 0.17 km (13:19 / km) +1m 12:50 / km

Token WUP

Run (grass/off-road) 2:20:23 [4] 28.31 km (4:58 / km) +813m 4:20 / km

Surrey Hills race. 2nd behind Ali, good fun, will write up at some point if I'm arsed.

Saturday Jun 10, 2017 #

5 PM

Run (road) 45:31 [2] 10.16 km (4:29 / km) +21m 4:26 / km

Easy TB

Friday Jun 9, 2017 #

12 PM

Run (grass/off-road) 1:06:03 [2] 14.54 km (4:33 / km) +23m 4:30 / km

New 212s so wearing them in a bit, sticking to the grass as much as possible.

Thursday Jun 8, 2017 #

8 AM

Note
slept:8.5 weight:72kg

6 PM

Run (road) 33:24 [3] 7.66 km (4:22 / km) +4m 4:21 / km

To the clubhouse and then up to Springfield Park

Run (grass/off-road) hills 29:34 intensity: (18:32 @1) + (11:02 @5) 4.34 km (6:49 / km) +157m 5:46 / km

VPTHAC Thursdays are hills now. Not too hard a session, 10 x 300m (20m climb) with 90-120s rest and 3 mins rest after the 5th. Felt like a lot of resting.

There's only about 25-30s of actual decent hill on each rep, then the idea is to keep it going for a bit on the flat, and the last bit is slightly downhill.

Greenwich is probably a bit more productive session hills-wise but having company is a plus. This suited me well this week anyway with the Surrey Hills thing on Sunday

Run (road) 38:31 [2] 7.88 km (4:53 / km) +15m 4:50 / km

Wednesday Jun 7, 2017 #

7 AM

Note
slept:7.5 weight:72kg

10 AM

Climbing 1:00:00 intensity: (30:00 @0) + (30:00 @1)

Another blue and some core stuff
8 PM

Note
(rest day)

Tired today and a tickly throat so happy enough to take a rest.

Tuesday Jun 6, 2017 #

2 PM

Climbing 1:10:00 intensity: (35:00 @0) + (35:00 @1)

On my own and it was quiet so constant climbing and lots done. Got a nice new blue.
6 PM

Run (road) 23:42 [2] 5.06 km (4:41 / km) +3m 4:40 / km

To VPTHAC club house. Had intended another km or so but it started absolutely pelting down so I bailed inside.

Run (grass/off-road) warm up/down 16:22 [1] 1.92 km (8:30 / km) +12m 8:15 / km

WU, drills, strides.

Run (grass/off-road) 31:15 intensity: (6:15 @1) + (25:00 @5) 7.41 km (4:13 / km) +8m 4:12 / km

VPTHAC intervals
5 x 5mins (75s)
Mad winds and lashing rain for the first 2 or 3, then the sun made a bit of an appearance.

Run (grass/off-road) 2:02 [2] 0.41 km (4:55 / km)

Run (road) 16:41 [2] 3.53 km (4:43 / km) +1m 4:43 / km

Trot home. Stiff calves, quads and arms.

Monday Jun 5, 2017 #

10 AM

Run (road) 47:32 [2] 10.53 km (4:31 / km) +14m 4:29 / km

VP+
No issues with the knee

Sunday Jun 4, 2017 #

9 AM

Run (grass/off-road) 1:52:08 [3] 22.7 km (4:56 / km) +293m 4:38 / km

Exploring Epping, picking random paths and generally getting lost so good fun. Enjoyed the change of scenery and the softer ground.

My left knee has been a bit sore the last few days, I think since the 5k on Thurs. It feels like it's been hyper-extended. I have been kinda noticing it just sitting or walking around and it was pretty sore for the first 5-10 mins of this. Seems ok now but something to keep an eye on.

Saturday Jun 3, 2017 #

7 PM

Run (road) 1:05:17 [3] 14.75 km (4:26 / km) +21m 4:24 / km

Friday Jun 2, 2017 #

9 PM

Run (road) 36:48 [2] 7.67 km (4:48 / km) +14m 4:45 / km

Thursday Jun 1, 2017 #

6 PM

Run (road) 18:01 [2] 3.55 km (5:04 / km) +3m 5:03 / km

Run (road) race 17:08 [5] 5.0 km (3:26 / km) +2m 3:25 / km

5k road race thing.
9 secs faster than PB but would have been nice to go under 17. Feels very attainable now anyway, only 2 secs/km.
Conditions were pretty good, nice and flat and only a light wind but maybe a bit warm.
Splits not great, but I'm not sure how accurate they are. I think I was relying a bit too much on the GPS pace and it seemed a bit all over the place. More consistent than last time.

Run (road) 18:15 [2] 3.53 km (5:11 / km) +14m 5:05 / km

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