Attackpoint - performance and training tools for orienteering athletes

Training Log: Borat

In the last 7 days:

activity	#	time	miles		km		+m
Run	10	7:30:48	58.53	(7:42)	94.19	(4:47)	947
Orienteering	2	1:44:40	10.39	(10:04)	16.73	(6:15)	255
Total	10	9:15:28	68.92	(8:04)	110.92	(5:00)	1202

1:50

0:00

Thursday Apr 18 #

9 AM

Run 39:06 8.61 km (4:32 / km) +86m 4:19 / km
ahr:133 max:148

Errand morning. Went to the post office to pick up some documents that I needed for my athletics bib plus kit from the 'new' club for this year (even though I race rarely more than once a year for them). Then home to leave the kit, to the federation to get my bibs, back via the club training to see my old coach and then home. So productive that I almost felt good about my 40 min lie in while catching up with the candidates.

Wednesday Apr 17 #

8 AM

Run 1:16:28 16.47 km (4:39 / km) +118m 4:29 / km
ahr:145 max:162

Morning chats with the South Park group. Bit too quick for my spangled legs but all worth it.

Tuesday Apr 16 #

7 PM

Run 1:32:36 20.0 km (4:38 / km) +110m 4:30 / km
ahr:152 max:192

Failed attempt to go on the track with Petio so opted for an undulating tempo loop and a 450m long sidewalk for the planned 400's.

2 x 8 min T [2 min] + 3 x (4 x 70s [60s]) [3 min]

Effort for tempo round 3.25s and 2.55s average for the reps. Trying to remember what 3 min/ks feels like before a local 5k I jumped in for this Sunday.

Monday Apr 15 #

8 AM

Run 48:22 10.12 km (4:47 / km) +98m 4:34 / km
ahr:135 max:152

Box 1

5 PM

Run 48:38 [1] 9.77 km (4:59 / km) +97m 4:44 / km

Box 2 - with Tom and Ellie

Sunday Apr 14 #

10 AM

Run 11:19 [1] 1.9 km (5:58 / km) +31m 5:31 / km
ahr:120 max:140

Up.

Orienteering 33:32 5.89 km (5:41 / km) +112m 5:12 / km
ahr:168 max:195

7 PM

Run 1:05:20 14.48 km (4:31 / km) +171m 4:16 / km
ahr:137 max:148

Postponed CD cause couldn't bring myself to jump in that mud once again.

Saturday Apr 13 #

8 AM

Run 11:42 [1] 2.34 km (5:01 / km) +36m 4:39 / km
ahr:127 max:142

Shakey.

12 PM

Run 15:00 2.32 km (6:27 / km) +49m 5:51 / km
ahr:138 max:156

Up.

Orienteering 13:13 2.3 km (5:44 / km) +30m 5:23 / km
ahr:171 max:184

Run 3:17 0.54 km (6:02 / km) +6m 5:42 / km
ahr:146 max:155

Commute back to start.

Orienteering 57:55 8.53 km (6:47 / km) +113m 6:22 / km
ahr:140 max:163

Friday Apr 12 #

8 AM

Run 39:00 [1] 7.63 km (5:07 / km) +145m 4:40 / km
ahr:129 max:145

Morning job again with a map even though I got quite bored quite quickly so not much reading was done.

Side note - absolutely unreal round of the candidates yesterday. Battle of the deep prep for Naka and Nepo and Guccireza claiming the bullet champ spot.

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