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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sheap

In the 7 days ending May 12, 2019:

activity # timemileskm+m
  Running 4 2:17:08 13.31(10:18) 21.42(6:24) 377
  S + C4 1:10:55 0.18 0.3
  Orienteering 1 36:39 3.77(9:44) 6.06(6:03) 66
  Total8 4:04:42 17.26 27.78 443
  [1-5]8 4:02:47

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MoTuWeThFrSaSu

Sunday May 12, 2019 #

11 AM

Running 42:09 intensity: (21:46 @1) + (15:58 @2) + (4:24 @3) + (1 @4) 4.68 km (9:00 / km) +152m 7:45 / km
ahr:139 max:175

Walk/jog wu with mum and podge, 5 x 1 min steep hills (2 min jog recovery), walk wd with mum. Beautiful day to be stuck inside revising:(
Felt good pushed too hard on 1st. Very very nervous for the upcoming track races. The climb is lying.

Saturday May 11, 2019 #

Note

Easy week but fun:) will get more intervals in soon.

S + C 16:00 [3]

10 AM

Running 6:26 intensity: (40 @0) + (39 @1) + (1:59 @2) + (2:32 @3) + (27 @4) + (9 @5) 0.87 km (7:25 / km) +5m 7:13 / km
ahr:155 max:195

Wu

Orienteering 36:39 intensity: (18 @1) + (23 @2) + (2:32 @3) + (33:23 @4) + (3 @5) 6.06 km (6:03 / km) +66m 5:44 / km
ahr:179 max:189

SO club handicap blue.
Biggest race of the year- clean run for majority but the 1:5000 map scale tricked me a few times and made a big hash of #9. Happy to have stayed ahead of the big boys if only by 30 seconds:)

Running 5:18 intensity: (20 @1) + (19 @2) + (32 @3) + (4:00 @4) + (7 @5) 1.18 km (4:30 / km) +2m 4:28 / km
ahr:164 max:186

Wd1

Running 1:46 intensity: (7 @0) + (4 @1) + (12 @2) + (1:04 @3) + (17 @4) + (2 @5) 0.35 km (5:05 / km)
ahr:164 max:188

Wd2

Friday May 10, 2019 #

7 AM

S + C 11:00 [3]

Bench press
7 PM

S + C 21:55 intensity: (51 @0) + (21:04 @3) 0.3 km (1:14:03 / km)
ahr:80 max:107

Core

Thursday May 9, 2019 #

5 PM

Running 34:56 intensity: (11 @0) + (2:17 @1) + (7:37 @2) + (11:13 @3) + (11:10 @4) + (2:28 @5) 6.56 km (5:20 / km) +171m 4:43 / km
ahr:171 max:188

Tuesday May 7, 2019 #

7 PM

Running 46:33 intensity: (6 @0) + (43 @1) + (24:46 @2) + (17:30 @3) + (3:28 @4) 7.79 km (5:59 / km) +48m 5:48 / km
ahr:143 max:163

Very easy with Ffion. Really tired mentally from exam and have another 7 hours tomorrow which is fun but glad to be running just for the sake of seeing the beautiful countryside and sunset. Sprinted last 509m.

Going off attack point till training is the priority again bye:)

Monday May 6, 2019 #

Note
(rest day)

8 PM

S + C 22:00 [3]

Reps on the bench press thing. No clue what anything’s called but did lots of the side one then the bar one. Also tried a bit on the legs but they said no and I got tangled. Absolutely shattered and 10 hour exam starts tomorrow so no time to run which isn’t fun stuff.

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