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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kris

In the 7 days ending Nov 29, 2015:

activity # timemileskm+mload
  Running5 6:22:49 43.91(8:43) 70.67(5:25) 51888.6
  Orienteering2 1:49:39 8.85(12:24) 14.24(7:42) 46822.2
  Total6 8:12:28 52.76(9:20) 84.91(5:48) 986110.8

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MoTuWeThFrSaSu

Sunday Nov 29, 2015 #

9 AM

Running 15:00 [2] 1.5 km (10:00 / km) +100m 7:30 / km

Orienteering 13:05 [2] 1.14 km (11:28 / km) +31m 10:06 / km
ahr:141 max:166

Some map memory with Spongey. I was awful, I partly blame the fact that my knee started hurting straight away.

Orienteering 14:59 intensity: (12:21 @2) + (2:38 @3) 1.39 km (10:46 / km) +74m 8:30 / km
ahr:109 max:160 (injured)

Knee had eased off a bit but came back as soon as I started shadowing.

Running 10:00 [2] 1.34 km (7:27 / km)
ahr:141 max:176

No pain at all on the jog up and down on the paths. It is just in terrain.

Saturday Nov 28, 2015 #

12 PM

Orienteering 8:00 [2] 1.6 km (5:00 / km)

Orienteering 54:30 [2] 7.27 km (7:30 / km) +269m 6:20 / km

Various courses and shadowing at lakeside. My left knee beginning to be a bit sore in the same way as yesterday at the end.

Orienteering 19:05 [2] 2.83 km (6:44 / km) +94m 5:47 / km

Friday Nov 27, 2015 #

Note
(rest day)

Thursday Nov 26, 2015 #

5 PM

Running 1:25:00 [2] 17.47 km (4:52 / km) +113m 4:43 / km

Wednesday Nov 25, 2015 #

5 PM

Running 1:29:40 [2] 18.1 km (4:57 / km) +130m 4:47 / km

Tuesday Nov 24, 2015 #

6 PM

Running 15:47 [2] 3.18 km (4:58 / km) +37m 4:41 / km

Running 50:00 intensity: (35:00 @2) + (15:00 @5) 6.37 km (7:51 / km) +1m 7:50 / km

2 x 12 x 200m (off every 2 minutes).

Track a bit icy tonight. Legs started ok but soon started to get a bit heavy.
30,30,31,30,30,30,31,31,30,31,31,31
32,31,31,31,32,32,31,31,32,31,31,31

Now comes the big rolling 7 as I am not taking a rest day until Friday.

Running 25:36 [2] 4.71 km (5:26 / km) +32m 5:15 / km

Monday Nov 23, 2015 #

5 PM

Running 1:31:46 [2] 18.0 km (5:06 / km) +105m 4:57 / km

Legs tired, knee fine. I think it was just complaining about the disproportionate amount of terrain it was subjected to this weekend.

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