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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AngusL

In the 30 days ending Apr 30, 2021:

activity # timemileskm+m
  Off Road Running4 4:18:24 28.08(9:12) 45.19(5:43) 282
  Road Cycling1 2:25:32 34.42(14.2/h) 55.4(22.8/h) 502
  Road Running3 1:33:45 12.69(7:23) 20.43(4:35) 40
  Swimming2 1:18:22 2.39(32:51) 3.84(20:24)
  Orienteering1 1:11:05 5.47(12:59) 8.81(8:04) 236
  Weights1 59:36
  Yoga and stretching1 45:05
  Turbo Trainer1 29:13
  Total13 13:01:02 83.05 133.66 1060
  [1-5]13 11:31:40
averages - weight:72.2kg

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Thursday Apr 29, 2021 #

4 PM

Weights 59:36 intensity: (37:10 @0) + (22:00 @1) + (26 @2)
ahr:113 max:155

Tuesday Apr 27, 2021 #

10 AM

Swimming 41:18 [3] 2.04 km (20:15 / km)
shoes: E1A Soho

Soho 2km

Monday Apr 26, 2021 #

1 PM

Turbo Trainer 29:13 intensity: (1:33 @0) + (4:11 @1) + (9:05 @2) + (13:45 @3) + (39 @4)
ahr:153 max:173

10.48km in 20 minutes

Saturday Apr 24, 2021 #

2 PM

Off Road Running 1:24:48 intensity: (11 @0) + (15 @1) + (3:24 @2) + (39:50 @3) + (24:03 @4) + (17:05 @5) 17.39 km (4:53 / km) +67m 4:47 / km
ahr:170 max:193 weight:72.6kg shoes: Brooks Ghost 13 blue/red

Claygate and Arbrook Commons

Thursday Apr 22, 2021 #

10 AM

Swimming 37:04 [3] 1.8 km (20:36 / km)
shoes: E1A Soho

I can still swim! First swim since Oman in December 2019, 1,800m non-stop. Really good to rediscover it.
5 PM

Road Running 9:58 intensity: (32 @0) + (12 @1) + (7:01 @2) + (2:13 @3) 2.18 km (4:34 / km)
ahr:153 max:165 shoes: Brooks Ghost 11 camo grey

To Euston

Off Road Running 1:18:24 intensity: (2:16 @0) + (3:46 @1) + (1:00:15 @2) + (10:39 @3) + (1:28 @4) 12.54 km (6:15 / km) +105m 6:00 / km
ahr:151 max:177 weight:71.9kg shoes: Brooks Ghost 11 camo grey

Home via Oxhey Woods

Tuesday Apr 20, 2021 #

12 PM

Road Running intervals 39:25 intensity: (1 @0) + (2:43 @1) + (9:17 @2) + (19:40 @3) + (5:19 @4) + (2:25 @5) 8.23 km (4:47 / km) +30m 4:42 / km
ahr:162 max:199 weight:72kg shoes: Brooks Ghost 11 camo grey

5km in 20:04 with recovery after each km. Need to get that back to 5km continuous sub 20.

Sunday Apr 18, 2021 #

11 AM

Orienteering race 1:11:05 intensity: (40 @0) + (58 @1) + (20:15 @2) + (23:48 @3) + (22:34 @4) + (2:50 @5) 8.81 km (8:04 / km) +236m 7:07 / km
ahr:164 max:202 shoes: Inov8 Mudclaw G 260

TVOC Bradenham
First time orienteering in ages, maybe 18 months? 40th / 80+. Felt heavy going up hills, for obvious reasons.

Sunday Apr 11, 2021 #

10 AM

Road Running 44:22 intensity: (7 @0) + (12 @1) + (3:31 @2) + (7:18 @3) + (18:06 @4) + (15:08 @5) 10.02 km (4:26 / km) +10m 4:24 / km
ahr:174 max:195 shoes: Brooks Ghost 13 blue/red

Teddington Lock 10k
4 PM

Yoga and stretching 45:05 intensity: (44:31 @0) + (34 @1)
ahr:84 max:133

Adrienne’s Deep Stretch

Saturday Apr 3, 2021 #

11 AM

Off Road Running 1:07:12 intensity: (1:57 @0) + (58:13 @1) + (7:01 @2) + (1 @3) 10.53 km (6:23 / km) +93m 6:07 / km
ahr:132 max:147 shoes: Brooks Ghost 12 black/orange

Friday Apr 2, 2021 #

9 AM

Road Cycling 2:25:32 intensity: (1 @0) + (1:53 @1) + (1:34:03 @2) + (49:32 @3) + (3 @4) 55.4 km (22.8 kph) +502m
ahr:157 max:170 shoes: Specialized Tarmac Elite 2009

To lunch in Maulden

Thursday Apr 1, 2021 #

6 PM

Off Road Running 28:00 intensity: (23 @0) + (15:17 @1) + (8:39 @2) + (3:41 @3) 4.73 km (5:55 / km) +17m 5:49 / km
ahr:142 max:167 shoes: Brooks Ghost 12 black/orange

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