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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sandrunner

In the 7 days ending Feb 2, 2013:

activity # timemileskm+m
  Running11 8:27:28 56.16(9:02) 90.37(5:37)
  Walking2 3:42:58 10.46(21:18) 16.84(13:14)
  Orienteering1 1:16:09 8.02(9:30) 12.9(5:54)
  Total14 13:26:35 74.63(10:48) 120.11(6:43)

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SuMoTuWeThFrSa

Saturday Feb 2, 2013 #

2 PM

Running warm up/down 7:50 [2] 1.41 km (5:33 / km)

With TP
3 PM

Running 32:04 [3] 7.0 km (4:35 / km)

Progression run with TP at her paces. 3k@PE (15:16/15:21), 2k@MP (8:52/8:50), 1k@LT (4:02), 1k@10k (3:51). Felt easy and TP did well even when pace got much faster for final 2k. Cold but still and dry. Hopefully same for next Sunday's race day.

Running warm up/down 13:47 [1] 2.2 km (6:16 / km)

With TP

Friday Feb 1, 2013 #

5 PM

Running long 1:34:48 [3] 15.8 km (6:00 / km)

Roughly 50/50 terrain/tarmac. Convoluted route but served purpose and negligible covering same ground. Woods in mess due to forestry work. Several flooded sections along woodland edge of dunes. Knee deep in parts. Cold. Buzzard same place as last time.

Thursday Jan 31, 2013 #

10 AM

Walking 1:52:26 [1] 7.7 km (14:36 / km)

Shorrocks area. Lap button pressed at large flooded area coast side of caravan site. Very windy. Good chats with Alan (6th form college governor), a scout leader and Chris (NNR Warden).
7 PM

Running warm up/down 31:58 [2] 4.67 km (6:51 / km)

With TP.

Running intervals 2:21 [5] 0.7 km (3:21 / km)

With TP. Very windy so just did 1 of the planned 700m efforts but very fast (2:21).

Running 17:53 [2] 2.57 km (6:58 / km)

With TP.

Wednesday Jan 30, 2013 #

6 PM

Walking 1:50:32 [1] 9.14 km (12:06 / km)

Organised walk Ince Blundell. Janet interested in maps. Back 2 mins then heavy shower!! Strong wind. Tree down on lane to bypass.
7 PM

Orienteering race 1:16:09 [4] 12.9 km (5:54 / km)

With TP. Late back. Got roundabouts confused!!

Tuesday Jan 29, 2013 #

6 PM

Running warm up/down 14:42 [2] 2.67 km (5:30 / km)

With TP.

Running intervals 13:23 [4] 2.79 km (4:48 / km)

With TP. 3x540m with 560m jog recovery. 2.01/1.58/1.53. Very windy so did this rather than 5k at TP's LT. Also she'd worked hard at Northern xc and during Sunday's long run.
7 PM

Running warm up/down 16:35 [2] 2.82 km (5:53 / km)

With TP.

Monday Jan 28, 2013 #

4 PM

Running 50:07 [2] 5.19 km (9:39 / km)

Exploring area for SEE in May. Didn't have o map as only able to go due to cancelled meeting.
6 PM

Running warm up/down 6:34 [2] 1.14 km (5:46 / km)

Club serssion.

Running intervals 32:50 [3] 6.5 km (5:03 / km)

9 efforts 470m/1.52, 364/1.31, 426/1.41, 453/1.40, 728/2.34, 714/2.29, 452/1.40, 452/1.31, 375/1.12.
7 PM

Running warm up/down 7:05 [1] 1.01 km (7:01 / km)

Sunday Jan 27, 2013 #

8 AM

Running long 1:36:16 [3] 23.03 km (4:11 / km)

Club run. 1st lap with group, varied 2nd so just with TP. Included road loops at end, 800m effort in there too.
12 PM

Running 1:09:15 [3] 10.87 km (6:22 / km)

With JP at R5k. 5.07km warm up in 32:00 then 4x540m at JP hard pace from 4.4km post. 2:23, 2:33, 2:36, 2:33. Wind in face until turn then wind behind. 500m jog recovery between each effort. 2.17km cool down in 15:12.

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