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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tnipen

In the 7 days ending Jul 10, 2022:

activity # timemileskm+mload
  Running6 4:24:57 30.12(8:48) 48.47(5:28) 54550.8
  Orienteering2 1:58:42 7.48(15:52) 12.04(9:52) 28537.3
  Tempo2 49:37 8.14(6:06) 13.1(3:47) 12939.7
  Total7 7:13:16 45.74(9:28) 73.61(5:53) 958127.8

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MoTuWeThFrSaSu

Sunday Jul 10, 2022 #

11 AM

Orienteering race 34:09 [4] 5.48 km (6:14 / km) +124m 5:36 / km
ahr:145 max:179 shoes: New o shoes

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: New o shoes

Saturday Jul 9, 2022 #

9 AM

Orienteering 1:24:33 intensity: (1:09:02 @1) + (15:31 @2) 6.56 km (12:54 / km) +161m 11:29 / km
ahr:122 max:162 shoes: New o shoes

Ran course 7 with John Markez. Really nice terrain in Cranbrook.

Friday Jul 8, 2022 #

9 AM

Running 30:52 intensity: (8:58 @1) + (21:54 @2) 6.03 km (5:07 / km) +66m 4:51 / km
ahr:142 max:158 shoes: Altra Lone peak 2021

Easy run on Pacific Sprit Park and surrounding neighbourhoods.

Thursday Jul 7, 2022 #

11 AM

Running 1:05:31 intensity: (13:18 @1) + (52:00 @2) + (13 @3) 12.48 km (5:15 / km) +225m 4:49 / km
ahr:145 max:163 shoes: Altra Lone peak 2021

Alma to Jerich Beach on trails.

Wednesday Jul 6, 2022 #

11 AM

Running 1:05:17 [2] 13.24 km (4:56 / km) +193m 4:36 / km
ahr:151 max:174 shoes: Altra superior 2021

Easy run at Jericho and in Pacific Spirit Park.

Tuesday Jul 5, 2022 #

11 AM

Tempo 22:31 [4] 6.0 km (3:45 / km) +54m 3:36 / km
ahr:142 max:183 shoes: Altra Lone peak 2022

3x2km at Jerich Beach, partly on grass and partly gravel. 1 min rest. Decent legs despite yesterday's effort.
7:34.0
7:31.6
7:25.4

Running warm up/down 41:37 [2] 7.2 km (5:47 / km)
shoes: Altra Lone peak 2022

Monday Jul 4, 2022 #

9 AM

Tempo 27:06 [4] 7.1 km (3:49 / km) +75m 3:38 / km
ahr:151 max:175 shoes: Altra Lone peak 2022

5xCouncil loop with 1:15 rest. Didn't feel great on the first and considered bailing after too, but decided to do 4. Then felt better and did a 5th. Still quite slow times. Right hand turn (47-51), Boulder (2:15-2:20), Huckleberry (3:14-3:25), Council (3:36-3:50).

5:38, 5:21, 5:18, 5:20, 5:28

Running warm up/down 46:40 [2] 7.03 km (6:39 / km) +61m 6:22 / km
shoes: Altra Lone peak 2022

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