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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: conör

In the 31 days ending Aug 31, 2017:

activity # timemileskm+mload
  Run (road)11 12:08:49 90.0(8:06) 144.85(5:02) 3711708.2
  Orienteering1 1:09:03 6.96(9:55) 11.21(6:10) 99276.2
  Total11 13:17:52 96.97(8:14) 156.06(5:07) 4701984.4

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Thursday Aug 31, 2017 #

9 AM

Run (road) 42:25 [3] 9.28 km (4:34 / km) +2m 4:34 / km

Tuesday Aug 29, 2017 #

7 PM

Run (road) 10:10 [3] 2.5 km (4:04 / km) +1m 4:03 / km

To intervals, late

Run (road) 13:19 [1] 1.23 km (10:49 / km)

WUP Drill Strides

Run (road) 2:00 intensity: (1:00 @2) + (1:00 @5) 0.57 km (3:29 / km) +2m 3:25 / km

10s off, 10s on

Run (road) intervals 19:15 intensity: (9:53 @2) + (9:22 @5) 4.64 km (4:09 / km)

15 x 200m with ~40s active recovery

Run (road) 12:31 [2] 2.5 km (5:00 / km)

Sunday Aug 27, 2017 #

11 AM

Run (road) 7:38 [3] 1.53 km (4:58 / km) +7m 4:52 / km

Run (road) 52:00 [3] 10.58 km (4:55 / km) +25m 4:51 / km

Tuesday Aug 22, 2017 #

6 PM

Run (road) 25:03 [3] 5.57 km (4:30 / km) +3m 4:29 / km

To intervals

Run (road) 19:49 [1] 1.67 km (11:52 / km) +2m 11:49 / km

Warm up, strides, drills

Run (road) 2:40 intensity: (40 @1) + (1:00 @2) + (1:00 @5) 0.62 km (4:18 / km) +1m 4:16 / km

More warming up, 10s jog, 10s @ 5km pace for 2 mins

Run (road) 6:00 [5] 1.82 km (3:18 / km)

6 min time trial to see who to partner up with for the relays

Run (road) 12:00 intensity: (5:00 @2) + (7:00 @5) 2.9 km (4:08 / km)

12 mins of 200m relays on the cinder track, jogging straight across as the rest. Did 10.

Run (road) 13:03 [2] 2.55 km (5:07 / km)

Waddle home

Monday Aug 21, 2017 #

3 PM

Run (road) 51:48 [2] 11.34 km (4:34 / km) +28m 4:31 / km

Easy around the canals, felt a bit crap.

Sunday Aug 20, 2017 #

8 PM

Run (road) 46:41 [2] 10.19 km (4:35 / km) +11m 4:33 / km

Handy TB. Bit headachey all day so didn't feel up for a long one but was good to get out for something.

Thursday Aug 17, 2017 #

6 PM

Run (road) 39:29 [2] 8.59 km (4:36 / km) +8m 4:35 / km

To the clubhouse then out to Springfield

Run (road) 34:16 intensity: (18:41 @1) + (15:35 @5) 4.92 km (6:58 / km) +146m 6:04 / km

VPHTHAC Hills
2 undulating laps (7 mins)
5 x hills (~70s each)
2 down/up laps and then another down (3 mins)

Run (road) 37:01 [2] 7.51 km (4:56 / km) +13m 4:53 / km

Slog back home

Tuesday Aug 15, 2017 #

6 PM

Run (road) 21:48 [2] 4.89 km (4:27 / km) +6m 4:26 / km

Run (road) 16:34 [1] 1.56 km (10:38 / km) +2m 10:34 / km

WUP, drills, and strides

Run (road) 37:00 intensity: (13:00 @1) + (3:50 @2) + (15:30 @4) + (4:40 @5) 8.16 km (4:32 / km) +3m 4:32 / km

VPHTHPHTHTPHTPHAHBHAC session
Back on the cinder track

2min threshold (30s jog) x 6
10s easy, 20s hard x 10
5 min progression
20s threshold, 10s sprint, jog back to the start x 3

fun


Run (road) 13:52 [2] 2.79 km (4:58 / km)

Sunday Aug 13, 2017 #

10 AM

Orienteering 1:09:03 [4] 11.21 km (6:10 / km) +99m 5:54 / km

Pre running the London City race with MCrone. Out a bit later than planned the night before so a bit dead.

Run (road) 47:12 [2] 9.14 km (5:10 / km) +97m 4:54 / km

Still dead...

Friday Aug 11, 2017 #

Run (road) 1:00:00 [2] 13.0 km (4:37 / km)

Been very lazy the last few weeks. SHI and Mournes coming up so time to get back into it.
GPS died. Handy enough out to Hackney Marshes and back.

Tuesday Aug 1, 2017 #

6 PM

Run (road) 21:29 [2] 4.49 km (4:47 / km) +5m 4:46 / km

Run (road) 19:28 [1] 1.45 km (13:24 / km) +2m 13:19 / km

Strides and drills

Run (road) 30:00 intensity: (10:00 @1) + (20:00 @5) 5.9 km (5:05 / km) +9m 5:03 / km

5 X 4mins (2mins)

Run (road) 14:18 [2] 2.92 km (4:53 / km)

Straight home to be in time for a film

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