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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lulu

In the 7 days ending Sep 26, 2021:

activity # timemileskm+m
  Running6 3:28:39 20.16(10:21) 32.45(6:26) 492
  Orienteering3 3:21:15 12.36(16:17) 19.88(10:07) 215
  Netball2 2:00:00
  Climbing1 1:30:00
  Cycling2 49:19 10.78(13.1/h) 17.36(21.1/h) 220
  Total12 11:09:13 43.3 69.69 927
  [1-5]12 11:05:20

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MoTuWeThFrSaSu

Sunday Sep 26, 2021 #

10 AM

Orienteering 1:25:25 intensity: (40 @0) + (17:28 @1) + (39:35 @2) + (27:01 @3) + (41 @4) 7.04 km (12:08 / km) +65m 11:35 / km
ahr:157 max:183 shoes: VJ Xtrm

Inshriach training. Long legs focussing on compass which was pretty poor as just couldn't hold a line in the terrain. Then a 'pick' which wasn't very picky but went much better using a nice mix of contours and compass.
1 PM

Running warm up/down 6:06 intensity: (24 @1) + (1:20 @2) + (4:22 @3) 1.03 km (5:55 / km) +10m 5:39 / km
ahr:163 max:172 shoes: VJ Xtrm

Orienteering 32:51 intensity: (2:53 @1) + (6:09 @2) + (1:46 @3) + (18:37 @4) + (3:26 @5) 3.33 km (9:51 / km) +50m 9:10 / km
ahr:176 max:196 shoes: VJ Xtrm

Relay sim in Inshriach. Mass start but just took it steady round with Niamh, Lizzie and Tom. Struggling to run but was a bit faster than this morning at least.

Saturday Sep 25, 2021 #

11 AM

Running warm up/down 6:04 intensity: (5:00 @1) + (1:04 @2) 1.02 km (5:58 / km) +7m 5:45 / km
ahr:139 max:163 shoes: VJ Xtrm

Orienteering 1:22:59 intensity: (7:37 @1) + (5:24 @2) + (11:26 @3) + (47:22 @4) + (11:10 @5) 9.51 km (8:44 / km) +100m 8:18 / km
ahr:179 max:199 shoes: VJ Xtrm

Loch Vaa (the nice bit), Brown. After a faff to #1 which everyone else also messed up it went pretty well. Niamh caught me back up and we got a bit of a train going which was fun but I was completely enjoying myself anyway, didn't feel like I was out for long at all!!

Friday Sep 24, 2021 #

10 AM

Cycling 25:36 intensity: (1:21 @0) + (7:49 @1) + (4:28 @2) + (7:21 @3) + (4:37 @4) 8.6 km (20.2 kph) +150m
ahr:155 max:190

11 AM

Climbing 1:30:00 [1]

C • I only reckon 1
2 PM

Cycling 23:43 intensity: (6 @0) + (3:58 @1) + (17:48 @2) + (1:51 @3) 8.76 km (22.2 kph) +70m
ahr:153 max:169

Thursday Sep 23, 2021 #

5 PM

Running 47:42 intensity: (1:46 @0) + (8:04 @1) + (31:30 @2) + (5:49 @3) + (33 @4) 7.22 km (6:36 / km) +50m 6:23 / km
ahr:152 max:182 shoes: NB Fresh Foam 880v10

First techy training of the year at Pollock. Planned for the newbies so hung and collected controls with a bit of coaching and a lot of chatting in between. Got veeeeery cold standing around.

Wednesday Sep 22, 2021 #

1 PM

Netball 1:00:00 [1]

2 PM

Running 48:46 intensity: (5:20 @1) + (14:35 @2) + (11:05 @3) + (17:38 @4) + (8 @5) 6.2 km (7:52 / km) +285m 6:24 / km
ahr:167 max:192 shoes: Scott Supertrac Ultra RC

Dying on the seat. Post training was more difficult than anticipated... Might not manage the Wednesday netball/seat run double that often.

Tuesday Sep 21, 2021 #

5 PM

Running warm up/down 22:38 intensity: (8:33 @1) + (13:21 @2) + (44 @3) 3.79 km (5:58 / km) +10m 5:54 / km
ahr:147 max:169 shoes: Scott Supertrac Ultra RC

Up with the usual drills and strides on KF.

Running intervals 28:01 intensity: (22 @1) + (10:00 @2) + (14:35 @3) + (3:04 @4) 5.37 km (5:13 / km) +30m 5:04 / km
ahr:167 max:189 shoes: Scott Supertrac Ultra RC

6x3(2). Felt comfy but not easy so pretty unsure of my HR data.... Working nicely with Dan Barber and happy to have done all 6 and finish feeling like I could have done more. Rep paces all around/a bit above 4:30min/k without looking at my watch so happy days.

Running warm up/down 18:24 intensity: (9 @1) + (1:21 @2) + (5:48 @3) + (11:05 @4) + (1 @5) 2.97 km (6:11 / km) +45m 5:45 / km
ahr:178 max:192 shoes: Scott Supertrac Ultra RC

Down. Long trek less of a drag with a friend x

Monday Sep 20, 2021 #

3 PM

Running 30:58 intensity: (6:11 @1) + (9:29 @2) + (14:41 @3) + (37 @4) 4.85 km (6:23 / km) +55m 6:03 / km
ahr:159 max:179 shoes: NB Fresh Foam 880v10

Showing Frey my fun hospital perimeter adventure.
9 PM

Netball 1:00:00 [1]

Still officially trialling for teams for the next few training sessions so matchplay today. Think it went okay and didn't feel as unfit as Saturday...

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