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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 7 days ending Jan 6, 2019:

activity # timemileskm+mload
  Stroller-running3 4:04:17 28.16(8:40) 45.32(5:23) 62547.1
  Trail running1 1:47:44 7.62(14:08) 12.27(8:47) 46027.1
  Running2 1:39:53 12.3(8:07) 19.8(5:03) 24825.4
  Orienteering1 20:42 2.84(7:17) 4.57(4:32) 216.6
  Intervals1 2:34 0.5(5:10) 0.8(3:13)2.6
  Total6 7:55:10 51.42(9:14) 82.75(5:45) 1334118.8

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MoTuWeThFrSaSu

Sunday Jan 6, 2019 #

10 AM

Trail running 1:47:44 intensity: (14:26 @1) + (1:01:28 @2) + (30:08 @3) + (1:42 @4) 12.27 km (8:47 / km) +460m 7:24 / km
ahr:154 max:178 shoes: Brooks Launch 2018

Easy run with Mathias in South Mountain Park, Phoenix. Quite rugged trails at times, and nice scenery with cactus.
C • Enjoy (almost) paradise 3

Saturday Jan 5, 2019 #

10 AM

Running 1:14:53 intensity: (5:24 @1) + (52:31 @2) + (10:26 @3) + (6:32 @4) 15.8 km (4:44 / km) +248m 4:24 / km
ahr:156 max:181 shoes: Brooks Launch 2018

Nice clubrun in PS park. Nate, Mantas, Adam, Graeme, and Julien. The usual route, decent pace.

Friday Jan 4, 2019 #

10 AM

Stroller-running 1:20:12 intensity: (18:49 @1) + (59:45 @2) + (1:33 @3) + (5 @4) 14.1 km (5:41 / km) +199m 5:19 / km
ahr:145 max:174 shoes: Brooks Launch 2018

Lehel came out before his afternoon shift and we had a nice run together. Less rain today.

Thursday Jan 3, 2019 #

10 AM

Stroller-running 1:23:15 intensity: (10:52 @1) + (1:07:25 @2) + (4:58 @3) 15.53 km (5:22 / km) +210m 5:01 / km
ahr:150 max:170 shoes: Brooks Launch 2018

Pouring rain again.

Wednesday Jan 2, 2019 #

6 PM

Orienteering race 20:42 [4] 4.57 km (4:32 / km) +2m 4:31 / km
ahr:147 max:171 shoes: Inov8 red

WET at Minoru Park. Borrowed a headlamp from Chris, and a compass from GVOC. Nice course by George Pugh, which had a lot of controls. Forgot how nice an area this is for sprint orienteering. Mantas with a nice run in 19:17, Graeme 20 s ahead of me, and Adam a few seconds behind.

Intervals 2:34 [5] 0.8 km (3:12 / km)
ahr:158 max:179 shoes: Inov8 red

Saw Graeme doing some 800s, so Mantas, Adam and I joined in. 80s after 200, then an all out sprint at the end.

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Inov8 red

Monday Dec 31, 2018 #

10 AM

Stroller-running 1:20:50 intensity: (6:55 @1) + (1:11:09 @2) + (2:46 @3) 15.68 km (5:09 / km) +216m 4:49 / km
ahr:151 max:166 shoes: Brooks Launch 2018

Needed 1:18 to break 340h for the year. So ran the usual route. Tired legs today, need a rest day soon I think.

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