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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rpwhite

In the 7 days ending Feb 25:

activity # timemileskm+mload
  Running5 3:38:57 25.29(8:40) 40.69(5:23) 104730.4
  Orienteering1 38:33 3.79(10:10) 6.1(6:19) 2320c116.0
  Stretching3 23:302.8
  Strength & Conditioning1 17:263.0
  Total6 4:58:26 29.08 46.79 12620c852.3
  [1-5]6 4:20:47

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MoTuWeThFrSaSu

Sunday Feb 25 #

7 PM

Running 33:20 intensity: (10 @0) + (11 @1) + (2:57 @2) + (14:41 @3) + (15:21 @4) 5.27 km (6:20 / km) +19m 6:13 / km
ahr:148 max:171 shoes: Nike Pegasus Turbo Next Nature

Easy run with Alison to see all the decorated windows in our neighbourhood

Saturday Feb 24 #

9 AM

Running warm up/down 11:16 intensity: (10 @1) + (1:23 @2) + (8:03 @3) + (1:40 @4) 2.04 km (5:32 / km) +9m 5:25 / km
ahr:144 max:164 shoes: Nike Pegasus Turbo Next Nature

Running race 18:19 intensity: (21 @2) + (12:18 @3) + (5:40 @4) 5.26 km (3:29 / km)
ahr:150 max:170 shoes: Adidas Takumi Sen 8

West Links Parkrun - B course 5.3km
Lovely cold sunny morning so great running conditions. Went out and ran hard, felt strong and enjoyed the new shoes. Went through 5km in 17:27 so happy with that and won as well.

Running warm up/down 13:05 intensity: (42 @1) + (1:21 @2) + (9:46 @3) + (1:16 @4) 2.27 km (5:46 / km) +3m 5:43 / km
ahr:142 max:163 shoes: Adidas Takumi Sen 8

Stretching 8:00 [0]
ahr:80 max:92

Thursday Feb 22 #

6 PM

Running intervals 1:00:53 intensity: (14 @0) + (1:02 @1) + (9:56 @2) + (29:38 @3) + (20:01 @4) + (2 @5) 11.66 km (5:13 / km) +14m 5:11 / km
ahr:146 max:173 shoes: Inov-8 X-Talon 212 v2

12 x 90s reps on grass with 45s active recovery. Good session but very glad it was only 12.

Wednesday Feb 21 #

5 PM

Running 26:50 intensity: (9 @1) + (9 @2) + (10:05 @3) + (16:27 @4) 5.04 km (5:19 / km) +19m 5:13 / km
ahr:154 max:167 shoes: Nike Pegasus Turbo Next Nature

Run into town for orienteering meeting

Tuesday Feb 20 #

5 PM

Orienteering 38:33 intensity: (15 @0) + (35 @1) + (11:20 @2) + (12:46 @3) + (13:37 @4) 6.1 km (6:19 / km) +23m 6:12 / km
ahr:143 max:171 20c shoes: Evadict XT8

Checking controls for event next week

Strength & Conditioning 17:26 intensity: (15:16 @0) + (1:45 @1) + (25 @3)
ahr:82 max:104

Stretching 8:00 [0]
ahr:72 max:83

Monday Feb 19 #

7 PM

Running 55:14 intensity: (13 @1) + (1:45 @2) + (16:49 @3) + (35:51 @4) + (36 @5) 9.16 km (6:02 / km) +40m 5:54 / km
ahr:155 max:177 shoes: Nike Pegasus Turbo Next Nature

Run with Alison to Maxwell park

Stretching 7:30 intensity: (5:44 @0) + (59 @1) + (30 @2) + (17 @3)
ahr:88 max:122

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