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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PeterM

In the 7 days ending Dec 20, 2020:

activity # timemileskm+mload
  Running6 7:51:17 52.85(8:55) 85.06(5:32) 141976958.3
  Strength and Conditioning 3 1:15:007725.0
  Orienteering1 23:13 3.4(6:49) 5.48(4:14) 193953.2
  Total9 9:29:30 56.26 90.54 143888636.5
  [1-5]6 8:13:16

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MoTuWeThFrSaSu

Sunday Dec 20, 2020 #

10 AM

Running 2:09:24 intensity: (9 @0) + (38 @1) + (17:06 @2) + (46:15 @3) + (1:05:09 @4) + (7 @5) 21.86 km (5:55 / km) +462m 5:21 / km
ahr:157 max:183 shoes: VJ Irock 3

Used my skills of diplomacy to convince grace that we shouldn’t go to the pentlands so this was a more local affair. Out to muiravonside for some outrageous slop along the Avon before cutting across to Beecraigs and witches Craig. Felt a bit tired in the last couple of k but all good

Saturday Dec 19, 2020 #

8 AM

Running 21:36 intensity: (7 @0) + (2:54 @1) + (9:51 @2) + (7:59 @3) + (45 @4) 4.09 km (5:17 / km) +37m 5:03 / km
ahr:137 max:168 shoes: VJ Irock 3

WU

Running 33:20 intensity: (3 @0) + (17 @1) + (30 @2) + (26:19 @3) + (6:11 @4) 8.54 km (3:54 / km)
ahr:154 max:177 shoes: VJ Irock 3

Leisure centre ints - 1,2,3,4,5,4,3,2,1 (1 jog between)
Bit sluggish on the first 2 and the second 4 but otherwise pretty good. Very muddy which was fun and lots more people about which was nice

Running 4:24 intensity: (10 @2) + (1:54 @3) + (2:20 @4) 0.87 km (5:02 / km)
ahr:158 max:164 shoes: VJ Irock 3

Astro strides - watching a maste low-quality match between boys who clearly hadn't worked out how to play on an 11 a side pitch yet, entertaining all the same

Running 17:58 intensity: (10 @1) + (10 @2) + (6:32 @3) + (11:06 @4) 3.21 km (5:36 / km) +29m 5:21 / km
ahr:162 max:175 shoes: VJ Irock 3

WD. I hAvE tOtAl CoNfIdEnCe In mY hEaRt MoNiToR

Friday Dec 18, 2020 #

10 AM

Running 1:22:19 intensity: (19 @0) + (2:13 @1) + (35:18 @2) + (37:01 @3) + (7:28 @4) 12.03 km (6:50 / km) +366m 5:56 / km
ahr:143 max:169 shoes: VJ Irock 3

6 PM

Strength and Conditioning 25:00 [0]

Thursday Dec 17, 2020 #

11 AM

Running 15:38 intensity: (30 @1) + (1:17 @2) + (13:51 @3) 3.13 km (5:00 / km) +21m 4:50 / km
ahr:151 max:159 shoes: VJ Irock 3

WU

Orienteering 12:21 intensity: (35 @1) + (20 @2) + (6:16 @3) + (5:10 @4) 2.79 km (4:26 / km) +16m 4:19 / km
ahr:155 max:162 shoes: VJ Irock 3

Livi south course1
1 hesitation when I jumped a line of buildings in my head but decent apart from that

Orienteering 10:52 intensity: (25 @1) + (9 @2) + (32 @3) + (9:46 @4) 2.69 km (4:02 / km) +2m 4:01 / km
ahr:161 max:167 shoes: VJ Irock 3

Livi south course 2
Sorta knew what was coming (cos I planned it) so the cluster of short legs then long legs didn't really have the desired effect. Pace felt very comfortable and was making good decisions so no complaints really

Running 12:27 intensity: (28 @1) + (9 @2) + (12 @3) + (11:38 @4) 2.56 km (4:51 / km)
ahr:166 max:171 shoes: VJ Irock 3

WD - felt fine but bear in mind I may well have been as high as a kite by this point owing to the sheer amount of second hand weed smoke you inhale whilst orienteering round Livi on a Thursday morning

Wednesday Dec 16, 2020 #

10 AM

Running 1:16:47 intensity: (18:52 @2) + (18:55 @3) + (38:31 @4) + (29 @5) 11.65 km (6:36 / km) +435m 5:33 / km
ahr:156 max:180 shoes: VJ Irock 3

Running 3:25 intensity: (13 @0) + (9 @1) + (1:50 @2) + (1:13 @3) 0.75 km (4:33 / km) +4m 4:26 / km
ahr:136 max:146 shoes: VJ Irock 3

9 PM

Strength and Conditioning 25:00 [0]

Tuesday Dec 15, 2020 #

10 AM

Running 21:06 intensity: (21 @0) + (46 @1) + (12:14 @2) + (6:09 @3) + (1:36 @4) 4.05 km (5:13 / km) +37m 4:59 / km
ahr:138 max:164 shoes: VJ Irock 3

WU - outstanding distance estimation from myself

Running 35:39 intensity: (2 @0) + (10 @1) + (31 @2) + (7:36 @3) + (25:03 @4) + (2:17 @5) 9.15 km (3:54 / km)
ahr:167 max:192 shoes: VJ Irock 3

Leisure centre ints
2miles(3), 3x1mile(2)
Good sesh today. Felt great on the long rep. Bog standard on the second and then really pleased with the third and fourth. Lots of mud in certain places again but not too bad - better than last week

Running 4:23 intensity: (1 @1) + (5 @2) + (10 @3) + (4:04 @4) + (3 @5) 0.88 km (4:58 / km)
ahr:169 max:179 shoes: VJ Irock 3

astro strides - beat grace comfortably on every single one - big win
C • Some dub that 2

Running 12:51 intensity: (5 @1) + (7 @2) + (2:41 @3) + (9:58 @4) 2.29 km (5:37 / km) +29m 5:17 / km
ahr:162 max:175 shoes: VJ Irock 3

WD - intensity 4 kinda day apparently

Monday Dec 14, 2020 #

11 AM

Strength and Conditioning 25:00 [0]
(rest day)

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