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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lulu

In the 7 days ending Nov 14, 2021:

activity # timemileskm+m
  Running5 3:33:29 21.31(10:01) 34.29(6:14) 445
  Netball2 1:45:00
  Orienteering2 1:30:30 6.28(14:25) 10.1(8:57) 410
  Cycling1 42:48 9.68(13.6/h) 15.57(21.8/h) 200
  Strength and Conditioning1 25:00
  Total9 7:56:47 37.26 59.97 1055
  [1-5]9 7:56:43

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MoTuWeThFrSaSu

Sunday Nov 14, 2021 #

6 PM

Netball 45:00 [2]

Saturday Nov 13, 2021 #

8 AM

Running 17:22 intensity: (24 @1) + (15:21 @2) + (1:37 @3) 3.57 km (4:52 / km) +10m 4:48 / km
ahr:158 max:174 shoes: NB Fresh Foam 880v10

12 PM

Running warm up/down 5:55 intensity: (2:40 @1) + (3:05 @2) + (10 @3) 1.01 km (5:52 / km)
ahr:143 max:170 shoes: VJ Falcon

Orienteering race 41:35 intensity: (23 @1) + (4:07 @2) + (12:59 @3) + (16:11 @4) + (7:55 @5) 5.33 km (7:48 / km) +150m 6:50 / km
ahr:180 max:199 shoes: VJ Falcon

Running warm up/down 14:58 intensity: (1:06 @1) + (2:30 @2) + (11:16 @3) + (6 @4) 2.12 km (7:04 / km) +10m 6:55 / km
ahr:166 max:180 shoes: VJ Falcon

Friday Nov 12, 2021 #

3 PM

Cycling 42:48 intensity: (4 @0) + (1:20 @1) + (30:28 @2) + (10:56 @3) 15.57 km (21.8 kph) +200m
ahr:160 max:176

2 seat laps easy. PR up the seat climb was a nice surprise. Should go hard up it someday...
5 PM

Strength and Conditioning 25:00 [1]

Core, back and glutes.

Thursday Nov 11, 2021 #

5 PM

Running warm up/down 15:17 intensity: (2:01 @1) + (6:52 @2) + (6:06 @3) + (18 @4) 2.7 km (5:40 / km) +45m 5:13 / km
ahr:158 max:184 shoes: Scott Supertrac Ultra RC

Orienteering 48:55 intensity: (7:47 @1) + (27:05 @2) + (13:36 @3) + (27 @4) 4.77 km (10:15 / km) +260m 8:03 / km
ahr:157 max:181 shoes: Scott Supertrac Ultra RC

Seat techy. Good dark night with a bright moon which I kept thinking was someone running towards me... Relying on my knowledge of the seat a bit too much for the nav, oops.
C • Nav 1

Running warm up/down 16:21 intensity: (1:26 @1) + (5:26 @2) + (9:29 @3) 2.9 km (5:38 / km) +10m 5:33 / km
ahr:148 max:177 shoes: Scott Supertrac Ultra RC

Wednesday Nov 10, 2021 #

11 AM

Running 1:08:58 intensity: (5:45 @1) + (30:18 @2) + (24:14 @3) + (8:41 @4) 9.2 km (7:30 / km) +285m 6:30 / km
ahr:162 max:187 shoes: Scott Supertrac Ultra RC

Easy seat plodding with Alex. How I have missed this on Wednesdays, especially with my fave seat run buddy <3
3 PM

Netball 1:00:00 [1]

Tuesday Nov 9, 2021 #

5 PM

Running warm up/down 23:56 intensity: (4:14 @1) + (12:47 @2) + (6:53 @3) + (2 @4) 3.83 km (6:15 / km) +5m 6:12 / km
ahr:155 max:182 shoes: VJ Xtrm

Running intervals 29:00 intensity: (10 @2) + (7:52 @3) + (15:58 @4) + (5:00 @5) 5.59 km (5:11 / km) +35m 5:02 / km
ahr:165 max:185 shoes: VJ Xtrm

2x10(2), 5. Took it easy running around 4:50s with Sigrid. Struggling a bit at the time but felt quite good at the end and was full of energy in the evening so should probably have tried a bit harder... 4:50, 4:52, 4:40.

Running warm up/down 21:42 intensity: (40 @1) + (2:57 @2) + (12:33 @3) + (5:18 @4) + (14 @5) 3.37 km (6:26 / km) +45m 6:02 / km
ahr:170 max:194 shoes: VJ Xtrm

Monday Nov 8, 2021 #

Note
(rest day)

Looks like another rest. Plans to do core and hmr in the eve but a spontaneous trip to Glasgow for a gig put a halt to those.

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