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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: HWW

In the 7 days ending Dec 3, 2012:

activity # timemileskm+m
  Cycling3 1:51:39 24.0(4:39) 38.62(2:53)
  Road running2 1:36:58 12.81(7:34) 20.61(4:42)
  Linear orienteering1 1:11:37 8.43(8:30) 13.57(5:17)18 /29c62%
  Total6 4:40:14 45.24(6:12) 72.8(3:51)18 /29c62%

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Monday Dec 3, 2012 #

8 AM

Cycling (Commute) 35:04 [3] 7.8 mi (4:30 / mi)

The usual. Really not that fast.

Sunday Dec 2, 2012 #

11 AM

Linear orienteering race 1:11:37 [5] *** 13.57 km (5:17 / km)
spiked:18/29c shoes: inov8 Mudclaw 300

OK Nuts Trophy
I'll aim to do a more comprehensive write up another time, when its not 00:15. In brief: running well; too many 1-3 minute errors; too hesitant at times but generally not paying sufficient attention to maintaining map contact and selecting decent attack points. Should have been capable of at least sub 60:00.

Saturday Dec 1, 2012 #

10 AM

Cycling 41:51 [3] 8.4 mi (4:59 / mi)

Fairly steady ride up through Snaresbrook and Wanstead to Claybury to help marshal (well, man the stretcher team) for the Essex Vets Cross Country Champs. No stretchers got deployed. Rode home.

Friday Nov 30, 2012 #

Note
(rest day)

Thursday Nov 29, 2012 #

7 AM

Road running (Commute) 51:49 [3] 7.48 mi (6:56 / mi)
shoes: Asics Gel DS Racers

The usual.

Wednesday Nov 28, 2012 #

10 PM

Cycling (Commute) 34:44 [3] 7.8 mi (4:27 / mi)

The usual. Very blustery conditions made it feel really slow, so a bit surprised that it was under 35 mins.

Tuesday Nov 27, 2012 #

7 PM

Road running intervals 45:09 [5] 8.57 km (5:16 / km)
shoes: Asics Gel DS Racers

Similar to last Tuesday, except a slightly different set: 2 x (7.5 mins effort, 2 mins recovery, 5 mins effort, 2 mins rec, 5 mins effort, 2 mins rec). Wind made things a bit tougher, and annoyingly Garmin didn't find satellites until the 2nd rep (it wasn't the kind of night where I wanted to stand around, waiting for it to clock on).

?km (07:30)
1.27km (05:00)
1.43km (04:59)
2.01km (07:30)
1.41km (05:00)
1.47km (05:00)

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