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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sheap

In the 31 days ending Aug 31, 2019:

activity # timemileskm+m
  Running 11 7:17:51 35.16(12:27) 56.58(7:44) 1329
  Orienteering 6 5:58:12 23.76(15:04) 38.24(9:22) 484
  S + C5 4:45:00
  Swimming2 45:00
  Total17 18:46:03 58.92 94.82 1812
  [1-5]17 18:30:44

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Saturday Aug 31, 2019 #

8 PM

Running 5:29 intensity: (4 @0) + (58 @1) + (3:48 @2) + (39 @3) 0.9 km (6:04 / km)
ahr:136 max:147

Orienteering 41:09 intensity: (14 @0) + (23 @1) + (6:37 @2) + (11:23 @3) + (10:10 @4) + (12:22 @5) 4.43 km (9:17 / km)
ahr:176 max:203

Running 5:29 intensity: (4 @0) + (58 @1) + (3:48 @2) + (39 @3) 0.9 km (6:04 / km)
ahr:136 max:147

Orienteering 41:09 intensity: (14 @0) + (23 @1) + (6:37 @2) + (11:23 @3) + (10:10 @4) + (12:22 @5) 4.43 km (9:17 / km)
ahr:176 max:203

Friday Aug 30, 2019 #

S + C 45:00 [3]

Gym

Wednesday Aug 28, 2019 #

Running (No ) 4:00:00 [3] 27.0 km (8:53 / km) +700m 7:52 / km

Didn’t record.

Tuesday Aug 20, 2019 #

S + C (gym) 30:00 [3]

HIT class.

Swimming 25:00 [3]

10 AM

Running 15:00 [3] 3.23 km (4:39 / km)

7 PM

Running 48:00 intensity: (2:13 @0) + (2:10 @1) + (24:13 @2) + (19:24 @3) 7.04 km (6:49 / km) +187m 6:01 / km
ahr:157 max:179

V easy recovery run with Penny. Bramble bashing for 2k. Dunno if this counts as a double day but heyho good stuff.
C • Treble day 1

Monday Aug 19, 2019 #

1 PM

Orienteering 1:13:11 intensity: (1:57 @0) + (7:46 @1) + (28:07 @2) + (21:22 @3) + (10:56 @4) + (3:03 @5) 5.57 km (13:08 / km) +42m 12:40 / km
ahr:159 max:195

Map memory and talk o with tommy. All paths off map.

Sunday Aug 18, 2019 #

10 AM

Running 20:20 intensity: (2:40 @2) + (8:20 @3) + (6:51 @4) + (2:29 @5) 4.93 km (4:07 / km)
ahr:151 max:188

Ye but was on treadmill.

S + C (gym) 1:00:00 [3]

stairs, cross trainer, weights, core
11 AM

Swimming 20:00 [3]

Saturday Aug 17, 2019 #

5 PM

Running 18:47 intensity: (1 @0) + (55 @1) + (2:55 @2) + (9:32 @3) + (5:24 @4) 3.46 km (5:25 / km) +19m 5:17 / km
ahr:167 max:183

Went to do the usual 4K loop but people were setting up a festival in the way so turned back and did 6 terrain reps in long grass with a hill (climbs wrong).

Friday Aug 16, 2019 #

12 PM

S + C 1:00:00 [3]

Climbing. Back and forearms rather sore. Was actually there for 3:30 hours but thats too much to log.

Thursday Aug 15, 2019 #

6 PM

Running 8:33 intensity: (4:07 @2) + (2:03 @3) + (2:01 @4) + (22 @5) 1.62 km (5:17 / km) +19m 5:00 / km
ahr:164 max:188

Shakeout with Poopy.

Wednesday Aug 14, 2019 #

1 PM

Running 8:10 intensity: (4 @0) + (1:27 @1) + (5:12 @2) + (1:25 @3) + (2 @4) 1.09 km (7:32 / km)
ahr:152 max:175

wup

Orienteering 1:08:41 intensity: (28 @0) + (4 @1) + (5:59 @2) + (12:59 @3) + (24:19 @4) + (24:52 @5) 8.75 km (7:51 / km) +106m 7:24 / km
ahr:179 max:197

Hogmoor Enclosure army event (7.5k)
Techy area at a scale of 1;5000so was like a middle distance but with 5 ish long legs across the whole map. First run since Scottish so expecting to feel v sluggish. Felt better than I thought over this distance. Mistake near the end as didn't make a plan exiting the control. Saw dad out there at no.3 and then he passed me at no.21. Also saw Tommy at no.10 but managed to beat him by 2 mins in the end (for the first time in ages). Good technically on the whole. Need to get longer runs in.

Tuesday Aug 13, 2019 #

2 PM

S + C 1:30:00 [2]

Had a long lovely break from running but missing it a bit now so going to get back into the swing of things when home. Kept up with all the core and general conditioning but haven’t done any running.
This was rock climbing.

Tuesday Aug 6, 2019 #

Note

Will write up Scottish soon. Resting and just doing what I want to do training wise this week.

Saturday Aug 3, 2019 #

12 PM

Running 29:34 intensity: (4:21 @0) + (13:32 @1) + (10:35 @2) + (1:06 @3) 2.73 km (10:50 / km) +125m 8:49 / km
ahr:134 max:164

Orienteering 20:09 intensity: (34 @0) + (14 @1) + (2:57 @2) + (2:15 @3) + (4:35 @4) + (9:34 @5) 3.09 km (6:32 / km) +43m 6:06 / km
ahr:178 max:203

Day 6 Grandtully

https://www.scottish6days.routegadget.co.uk/rg2/#5...

Friday Aug 2, 2019 #

11 AM

Running 19:29 intensity: (4:24 @0) + (5:48 @1) + (7:47 @2) + (1:30 @3) 1.88 km (10:23 / km) +151m 7:24 / km
ahr:132 max:160

Orienteering 1:01:48 intensity: (26 @0) + (31 @1) + (23:07 @2) + (25:46 @3) + (10:16 @4) + (1:42 @5) 5.82 km (10:37 / km) +98m 9:48 / km
ahr:166 max:195

Day 5 Craig o Barns

https://www.scottish6days.routegadget.co.uk/rg2/#5...

Thursday Aug 1, 2019 #

10 AM

Running 19:00 intensity: (15 @0) + (2:42 @1) + (11:11 @2) + (4:52 @3) 1.8 km (10:35 / km) +129m 7:47 / km
ahr:150 max:171

Orienteering 52:05 intensity: (22 @1) + (2:52 @2) + (12:05 @3) + (19:08 @4) + (17:38 @5) 6.14 km (8:29 / km) +195m 7:19 / km
ahr:180 max:201

Day 4 Culteuchar and Dron

https://www.scottish6days.routegadget.co.uk/rg2/#5...

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