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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RichardLund

In the 30 days ending Jun 30, 2022:

activity # timemileskm+m
  Walking5 11:11:23 21.04(31:55) 33.86(19:50) 1137
  Orienteering4 5:05:48 16.91(18:05) 27.22(11:14) 635
  Running4 3:44:44 18.67(12:02) 30.05(7:29) 466
  ParkRun4 2:21:44 12.09(11:43) 19.46(7:17) 167
  Total16 22:23:39 68.71(19:33) 110.58(12:09) 2406
  [1-5]16 22:16:51

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Tuesday Jun 28, 2022 #

6 PM

Running 7:06 intensity: (3:34 @1) + (3:29 @2) + (3 @3) 0.88 km (8:02 / km) +13m 7:31 / km
ahr:107 max:125 shoes: ASICS Cumulus 22

Back was aching especially I started on the downhill. My earth was also not functioning correctly as it put me 500m to the east of my actual track.

Sunday Jun 26, 2022 #

9 AM

Orienteering race 1:29:57 intensity: (8:33 @1) + (14:55 @2) + (48:18 @3) + (14:33 @4) + (3:38 @5) 7.4 km (12:09 / km) +257m 10:21 / km
ahr:129 max:173 shoes: Salomon Alphacross


Blue - Splits

Saturday Jun 25, 2022 #

8 AM

ParkRun (Red Star Raceway) 31:28 intensity: (53 @1) + (1:37 @2) + (5:30 @3) + (22:03 @4) + (1:25 @5) 4.99 km (6:18 / km) +16m 6:12 / km
ahr:137 max:152 shoes: ASICS Cumulus 22

12 PM

Orienteering race 1:22:25 intensity: (8 @1) + (1:24 @2) + (15:56 @3) + (36:45 @4) + (28:12 @5) 7.14 km (11:32 / km) +168m 10:20 / km
ahr:144 max:173 shoes: Salomon Alphacross


Blue - Splits

Sunday Jun 19, 2022 #

9 AM

Walking 4:29:56 intensity: (6:15 @0) + (4:18:01 @1) + (5:01 @2) + (37 @3) + (2 @4) 9.44 km (28:36 / km) +633m 21:25 / km
ahr:88 max:136 shoes: Salomon Alphacross

Saturday Jun 18, 2022 #

8 AM

ParkRun 30:51 intensity: (50 @1) + (2:14 @2) + (3:53 @3) + (12:07 @4) + (11:47 @5) 4.89 km (6:18 / km) +37m 6:04 / km
ahr:141 max:156 shoes: Salomon Alphacross

Aimed to run sub 6:30 as there is no orienteering tomorrow. Managed it easily even with several bouts of walking.

Thursday Jun 16, 2022 #

2 PM

Running 1:13:34 intensity: (4 @1) + (23 @2) + (12:49 @3) + (57:18 @4) + (3:00 @5) 10.15 km (7:15 / km) +150m 6:45 / km
ahr:140 max:159 shoes: ASICS Cumulus 22

Heart rate was going high early even on Umhlanga. Aimed to run 80 minutes at start of run. Otherwise felt OK, outside hip flexor complaining. Overall managed to push out in 38:25 back in 34:22.

Sunday Jun 12, 2022 #

9 AM

Orienteering (B'sorah Farm Long-O) 1:47:22 intensity: (3:39 @1) + (14:33 @2) + (1:08:11 @3) + (18:48 @4) + (2:11 @5) 9.38 km (11:27 / km) +171m 10:30 / km
ahr:129 max:158 shoes: Salomon Alphacross


Green - Splits

Saturday Jun 11, 2022 #

8 AM

ParkRun race 33:30 intensity: (1:07 @1) + (7:07 @2) + (13:56 @3) + (11:20 @4) 4.9 km (6:50 / km) +42m 6:33 / km
ahr:130 max:142 shoes: Salomon Alphacross

Walking 7:20 intensity: (6:50 @1) + (30 @2) 0.67 km (10:53 / km) +16m 9:44 / km
ahr:105 max:117 shoes: Salomon Alphacross

Friday Jun 10, 2022 #

7 AM

Walking 1:30:19 intensity: (1:12:54 @1) + (12:02 @2) + (5:23 @3) 5.01 km (18:02 / km) +126m 16:01 / km
ahr:101 max:135

Walking 23:32 [1] 1.47 km (15:58 / km) +14m 15:14 / km
ahr:84 max:98

Thursday Jun 9, 2022 #

8 AM

Walking 2:10:36 [1] 7.06 km (18:30 / km) +125m 16:59 / km
ahr:78 max:96 shoes: Salomon Alphacross

Wednesday Jun 8, 2022 #

9 AM

Walking 2:11 [1] 0.19 km (11:29 / km)
ahr:66 max:73

Walking 2:27:29 intensity: (33 @0) + (2:00:52 @1) + (17:51 @2) + (7:39 @3) + (34 @4) 10.01 km (14:44 / km) +223m 13:15 / km
ahr:101 max:137

Tuesday Jun 7, 2022 #

6 PM

Running 25:53 intensity: (1:01 @1) + (2:45 @2) + (8:11 @3) + (13:23 @4) + (33 @5) 4.01 km (6:27 / km) +66m 5:58 / km
ahr:133 max:159 shoes: ASICS Cumulus 22

Sunday Jun 5, 2022 #

Event: Gauteng Urban #9 The Woodlands
 
9 AM

Orienteering race (The Woodlands) 26:04 intensity: (59 @1) + (21 @2) + (1:55 @3) + (19:22 @4) + (3:27 @5) 3.3 km (7:54 / km) +38m 7:28 / km
ahr:141 max:164 shoes: ASICS Cumulus 22


Men - Splits

Saturday Jun 4, 2022 #

8 AM

ParkRun 45:55 [1] 4.67 km (9:50 / km) +73m 9:08 / km
ahr:83 max:107 shoes: Salomon Alphacross

Thursday Jun 2, 2022 #

11 AM

Running 1:58:11 intensity: (2:38 @1) + (7:29 @2) + (20:58 @3) + (1:26:01 @4) + (1:05 @5) 15.0 km (7:53 / km) +238m 7:18 / km
ahr:137 max:160 shoes: ASICS Cumulus 22

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