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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sandrunner

In the 7 days ending Apr 20, 2013:

activity # timemileskm+m
  Running11 8:37:52 49.44(10:28) 79.57(6:30)
  Orienteering1 49:21 2.27(21:42) 3.66(13:29)
  Total12 9:27:13 51.72(10:58) 83.23(6:49)

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SuMoTuWeThFrSa

Saturday Apr 20, 2013 #

8 PM

Running 10:15 [2] 2.0 km (5:08 / km)

Long day working. 12hrs with very little sitting down.

Friday Apr 19, 2013 #

12 PM

Running 33:11 [2] 4.87 km (6:49 / km)

Easy with JP. She had occasional knee pain.
5 PM

Running 1:02:11 [1] 3.42 km (18:11 / km)

WP mapping.
7 PM

Orienteering 49:21 [2] 3.66 km (13:29 / km)

Thursday Apr 18, 2013 #

4 PM

Running 1:40:33 [2] 12.0 km (8:23 / km)

Wednesday Apr 17, 2013 #

12 PM

Running warm up/down 6:13 [2] 1.11 km (5:36 / km)

R5k with JP.

Running 28:19 [2] 5.0 km (5:40 / km)

Full R5k with JP. Lap 1 chatting in 14:30, 2nd lap 13:49 including 2:01 5:02/km) from 400m-800m posts and 3:24 (4:47/km) for the 709m bridge to bridge. Final 1.07km from bridge took 6:19 (5:54/km). JP's knee not hurting at faster pace.

Running warm up/down 7:42 [2] 1.18 km (6:32 / km)

7 PM

Running warm up/down 8:52 [2] 1.63 km (5:26 / km)

Club session with TW, MR, BP, KL, new Matt, RB, AD, PC.

Running intervals 33:47 [4] 6.23 km (5:25 / km)

Club session. Theoretically 12 x 400m but roads we ran on weren't quite 400m. Route was Saxon, Gloucester, Saxon, Weld repeated 3 times. Saxon measured approx 360m, Gloucester 370m and Weld 350m. Jog recovery. Quite windy!!

S 76/84 67/91 69/101
G 74/129 70/132 71/113
S 69/108 67/102 68/101
W 67/105 65/100 63

Running warm up/down 6:04 [2] 1.09 km (5:34 / km)

Tuesday Apr 16, 2013 #

7 PM

Running 39:45 [2] 6.75 km (5:53 / km)

One step forwards several back. That's how it seems at the moment. Frustrating day so glad to get out on relaxing run this evening especially after lots of tough sessions recently.

Tonight was couple of laps of Sands lake then into NE dunes to jog S time trial route (only checking route).

Time trial info: 1.76km in 11:02. 3:36/0.532km, 1:06/0.18km, 1:04/0.154km, 1:01*/0.11km, 0:57/0.171km, 3:24/0.615km

* flooded section so diverted through rough stuff

Monday Apr 15, 2013 #

12 PM

Running 46:05 [2] 7.1 km (6:29 / km)

Roads nr RB with JP. Her knee much better until extra loop nr end.
7 PM

Running warm up/down 9:24 [3] 1.65 km (5:42 / km)

LSP with TP.

Running intervals 24:12 [4] 4.6 km (5:16 / km)

6 x 600m aiming for TP's 3k pace. 200m jog recovery. 2:06, 2:07, 2:07, 2:06, 2:07, 2:04. Each followed a similar pattern, typically 40s after 200m and 83/84 at 400m. A couple of 39s at 200. TP picked up pace in final 200m of last effort. Recoveries approx 2:15.

Running warm up/down 10:32 [2] 1.94 km (5:26 / km)

Solo.

Sunday Apr 14, 2013 #

8 AM

Running 7:07 [3] 1.53 km (4:39 / km)

Running long 53:17 [3] 11.06 km (4:49 / km)

Club run. Didn't see much of group as chatting to KE at front and we opened little gap. At N end of o map Dave Mulvee and Cathal Logue joined us and pace picked up even more. Good chat at speed!!
9 AM

Running 21:54 [4] 4.89 km (4:29 / km)

Half lap with DM and CL. Quite speedy but good chat. CL knows Allan Bogle.

Running 8:29 [2] 1.52 km (5:35 / km)

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