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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: troll feet

In the 7 days ending Oct 27, 2014:

activity # timemileskm+m
  Trail Race2 1:38:34 11.51(8:34) 18.53(5:19) 275
  orienteering1 1:35:30 6.44(14:49) 10.37(9:13) 303
  warm up4 43:54 4.13(10:38) 6.64(6:37) 20
  Intervals1 37:00 3.97(9:19) 6.39(5:47)
  cool down2 25:46 2.31(11:09) 3.72(6:56)
  Total5 5:00:44 28.37(10:36) 45.65(6:35) 598
averages - sleep:6 weight:78.5kg

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TuWeThFrSaSuMo

Monday Oct 27, 2014 #

6 AM

Note
slept:6.0 weight:79kg (sick) (rest day)

79.0 - 16.9 - 17.1

Sunday Oct 26, 2014 #

6 AM

Note
slept:7.0 weight:78.1kg

78.1 - 16.7 - 57.2
Pleasing loss of half kilo on yesterday. Looking forward to an intensity 3 run round Longshaw today
10 AM

warm up warm up/down (Easy trail to start) 19:19 [2] 2.52 km (7:40 / km) +20m 7:22 / km
ahr:119 shoes: Mudclaw red 265's

Mainly downhill to start

orienteering race (Longshaw 45L 9.0k (355)) 1:35:30 [3] 10.37 km (9:13 / km) +303m 8:02 / km
ahr:143 shoes: Mudclaw red 265's

Hard work today particularly thru the early bracken. Then gashed knee on a rock at midway. Ran it off. Heather and more bracken in last 1km and wilted badly in last 500, all uphill. 21 from 30 in class. 47 from 62 on the course

Saturday Oct 25, 2014 #

8 AM

Note
slept:7.5 weight:78.5kg (sick)

78.5 - 16.9 - 57.1
Still ill but need to kick on with some training
10 AM

warm up warm up/down 10:53 [3] 1.96 km (5:33 / km)
ahr:133 shoes: Saucony Fastwitch

Happy warm up
Podrunner Fast Forward 170bpm for next hour

Intervals intervals (6x1k in 4:30 (2min rec)) 37:00 [4] 6.39 km (5:47 / km)
ahr:147 shoes: Saucony Fastwitch

Heart rate will be interesting as intervals 2, 4 & 6 were hard coming back into the wind on the Coast Rd.
Kept it as even as possible
4:31 with wind
4:22 into
4:22 with
4:36 into
4:30 with
4:40 into

cool down warm up/down 13:46 [3] 2.18 km (6:19 / km)
ahr:134 shoes: Saucony Fastwitch

Essential cooldown if to race this afternoon
2 PM

warm up warm up/down (Jog to near start) 8:12 [3] 1.36 km (6:02 / km)
ahr:139 shoes: 272's Mudclaw red

Trail Race race (Standish 10k trail race) 52:54 [5] 10.0 km (5:17 / km) +136m 4:57 / km
ahr:162 shoes: 272's Mudclaw red

3 PM

cool down warm up/down 12:00 [3] 1.54 km (7:48 / km)
ahr:128 shoes: 272's Mudclaw red

Friday Oct 24, 2014 #

6 AM

Note
slept:5.5 weight:78.6kg (sick)

78.6 - 16.8 - 57.2
9 PM

Note

Disappointed in self that unable to summon up energy to do the intervals for either Thursday or Friday. Will need a kick tomorrow to train in morning prior to maybe Standish 10k trail race in the afternoon

Thursday Oct 23, 2014 #

6 AM

Note
slept:5.0 weight:78.6kg (sick)

78.6 - 16.8 - 57.2
Copeland Chase & Tour of Pendle entries sent off

Wednesday Oct 22, 2014 #

7 AM

Note
slept:6.0 weight:78.3kg (sick) (rest day)

78.3 - 16.7 - 57.2

Tuesday Oct 21, 2014 #

6 AM

Note
slept:5.0 weight:78.3kg (sick)

78.3 - 16.7 - 57.2
6 PM

warm up warm up/down (Half hearted) 5:30 [3] 0.8 km (6:52 / km)
shoes: Karrimor trail

Wasn't sure when starts we're going to be

Trail Race race (Bat Run #3) 45:40 [3] 8.53 km (5:21 / km) +139m 4:57 / km
ahr:156 max:164 shoes: Karrimor trail

The Jammy Dodger.

Nice circuit though a little too much road. Good time despite my cold. Missed the worst of the bad weather of Hurricane Gonzalo.
Elaine no run due to forecast.

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