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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: runnermdj

In the 7 days ending Jun 26:

activity # timemileskm+m
  Road Running5 4:27:52 33.55(7:59) 53.99(4:58) 770
  Orienteering1 51:56 4.39(11:50) 7.07(7:21) 180
  Total6 5:19:48 37.94(8:26) 61.06(5:14) 950

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Friday Jun 24 #

7 AM

Road Running 24:34 [1] 2.71 mi (9:04 / mi) +60m 8:29 / mi
ahr:119

Farm loop in reverse with Hanna. Horribly humid.

Road Running 36:28 [3] 4.56 mi (8:00 / mi) +120m 7:24 / mi
ahr:135

Avalon Gardens, Fisher S, Fisher's Brae descent

Thursday Jun 23 #

7 AM

Road Running 52:42 [3] 6.37 mi (8:16 / mi) +170m 7:38 / mi
ahr:133

Fisher S, Bo'ness loop, Fisher's Brae

Wednesday Jun 22 #

7 AM

Road Running 16:27 [2] 2.05 mi (8:01 / mi) +20m 7:47 / mi

Easy session with Hanna on Clerk Avenue - Strides plus 6 x 100m

Road Running 26:24 [3] 3.48 mi (7:35 / mi) +60m 7:12 / mi
ahr:138

Avalon Gardens, loch end and farm loop
5 PM

Orienteering 51:56 [4] 4.39 mi (11:50 / mi) +180m 10:30 / mi
ahr:143

FVO Orienteering at Bantaskine (Green)
Hanna was confident enough to go unshadowed so got a chance for a run. Just wanted to get round pretty steady and actually get all the controls! First course I've done resembling proper orienteering since end of 2019 and Grace had set up reasonably challenging bits. Did go a much longer way on many controls just to maximise running and minimise grot. Stuffed up 10/20 in both directions, more so on the way out (5min loss) where I cut up too early, then thought I'd overshot when I'd undershot. Good fun overall though.

Tuesday Jun 21 #

7 AM

Road Running 19:59 [1] 2.29 mi (8:44 / mi) +40m 8:17 / mi
ahr:120

Avalon Gardens loop with Hanna

Road Running 13:34 [3] 1.7 mi (7:59 / mi) +90m 6:51 / mi

Up Fisher's Brae to top road plus strides.

Road Running 18:07 [5] 3.11 mi (5:50 / mi) +30m 5:39 / mi
ahr:146

Session on the top road - The TED - 3 x 3, 2, 1min (1min). Fairly solid running and form felt a lot better/smoother in the bouncy shoes.

Road Running 10:22 [3] 1.48 mi (7:00 / mi) +20m 6:43 / mi

Warm down home

Monday Jun 20 #

7 AM

Road Running 49:15 [2] 5.8 mi (8:29 / mi) +160m 7:49 / mi
ahr:127

Avalon Gardens, Fisher's Brae, Kinneil, then back via Fisher's Brae. Legs pretty flat.

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