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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ba-ba

In the 7 days ending Dec 18, 2016:

activity # timemileskm+mload
  Running - Road11 5:09:32 40.62(7:37) 65.38(4:44) 1156718.8
  Running - Trail3 2:38:03 19.01(8:19) 30.6(5:10) 882519.6
  Orienteering1 45:39 4.75(9:36) 7.65(5:58) 227181.5
  S&C1 40:00
  Total11 9:13:14 64.39 103.62 22651419.9
  [1-5]11 8:33:14
averages - sleep:7.7 weight:72.1kg

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MoTuWeThFrSaSu

Sunday Dec 18, 2016 #

11 AM

Running - Road 10:13 intensity: (1:24 @1) + (8:21 @2) + (28 @3) 2.22 km (4:36 / km) +20m 4:24 / km
ahr:131 max:146 slept:7.0 weight:72kg shoes: VJ Irock2

Orienteering 45:39 intensity: (16 @1) + (12 @2) + (1:00 @3) + (43:07 @4) + (1:04 @5) 7.65 km (5:58 / km) +227m 5:12 / km
ahr:163 max:177 shoes: VJ Irock2

3mins behind Jose, should provide some good geek analysis.
Attacked fairly well, bit leggy at times, quite wonky at times, compass could have done with a bit more attention. Good fun crashing about though.
Selected this over Walesby as the map there looked boring.

Running - Road 6:37 intensity: (1:23 @1) + (4:54 @2) + (20 @3) 1.13 km (5:53 / km) +33m 5:08 / km
ahr:129 max:144 shoes: VJ Irock2

Running - Trail 56:12 intensity: (56 @1) + (15:19 @2) + (35:14 @3) + (4:43 @4) 8.96 km (6:16 / km) +304m 5:22 / km
ahr:148 max:160 shoes: VJ Irock2

Saturday Dec 17, 2016 #

Event: YHOA Night League / Superleague
 
9 AM

Running - Road 17:34 intensity: (3:57 @1) + (12:50 @2) + (47 @3) 3.42 km (5:08 / km) +62m 4:42 / km
ahr:130 max:143 slept:8.0 weight:71.7kg shoes: NB 450v3 BRIGHTBLUE

morning shake-out
12 PM

Running - Road 20:44 intensity: (45 @1) + (6:45 @2) + (12:58 @3) + (16 @4) 4.31 km (4:48 / km) +104m 4:17 / km
ahr:144 max:156 shoes: Brookes Cascadia 10

Running - Trail 4:30 intensity: (17 @1) + (1:28 @2) + (2:02 @3) + (43 @4) 1.09 km (4:07 / km) +2m 4:05 / km
ahr:147 max:158 shoes: Saucony Kilkenny 2017 blue

Running - Trail race 37:01 intensity: (5 @1) + (8 @2) + (31 @3) + (6:26 @4) + (29:51 @5) 10.09 km (3:40 / km) +131m 3:27 / km
ahr:172 max:179 shoes: Saucony Kilkenny 2017 blue

Sheffield Open XC, Graves Park. 5th (Winner Joe SP 35:04)
Interested to see how this went given my pints:miles ratio of the last few wweeks being close to 1.
A pack of 5 formed behind a banter-start and I settled in off them. picked off Jordan Bell as he dropped off the pack then had a good battle with a Sheffield RC guy - I'd gap him on the hills, he'd get just ahead on the flat section at the end of each lap.
Banter starter dropped out at end of lap 3 which was a shame as he was my target on the 4th lap. Surged a bit to gap the RC guy down the hill, kept the effort level good on the hills and last flat loop for 5th.
2min quicker than Jan, course appears 1:30ish quicker than then. QUite pleased given how body has felt last few weeks.
Glas to see Hr gwtting up there.

Running - Road 25:48 intensity: (2:22 @1) + (18:23 @2) + (5:03 @3) 4.93 km (5:14 / km) +71m 4:53 / km
ahr:135 max:149 shoes: Brookes Cascadia 10

Friday Dec 16, 2016 #

11 AM

Running - Road 46:01 intensity: (56 @1) + (11:40 @2) + (29:31 @3) + (3:54 @4) 10.23 km (4:30 / km) +187m 4:07 / km
ahr:147 max:162 slept:8.5 shoes: Brookes Cascadia 10

Brunch in eccy woods. Legs feeling better than early in week but still a bit pish. Appear to be moving OK but working harder than ideal for it.
6 PM

Running - Road 18:29 intensity: (38 @1) + (14:33 @2) + (3:11 @3) + (7 @4) 3.9 km (4:44 / km) +85m 4:16 / km
ahr:136 max:156 shoes: NB 450v3 BRIGHTBLUE

Thursday Dec 15, 2016 #

8 AM

Running - Road 19:32 intensity: (6:23 @1) + (12:46 @2) + (23 @3) 3.96 km (4:56 / km) +51m 4:38 / km
ahr:128 max:140 shoes: NB 450v3 BRIGHTBLUE

Wednesday Dec 14, 2016 #

9 AM

Running - Road 16:44 intensity: (1:49 @1) + (14:28 @2) + (27 @3) 3.85 km (4:21 / km) +25m 4:12 / km
ahr:132 max:144 shoes: NB 450v3 BRIGHTBLUE

4 PM

Running - Road 15:35 intensity: (1:01 @1) + (11:39 @2) + (2:55 @3) 3.05 km (5:06 / km) +133m 4:11 / km
ahr:138 max:148 shoes: NB 450v3 BRIGHTBLUE

Running - Trail 1:00:20 intensity: (1:36 @1) + (18:14 @2) + (25:39 @3) + (14:51 @4) 10.46 km (5:46 / km) +446m 4:45 / km
ahr:148 max:162 shoes: Xtalon 212 #6 (Bradda)

Beautiful evening above Hayfield. DB MF SH CC FC. Bit mince downhill in old worn shoes. Cracking clear night with a big moon, failed to it the ISS though.
Felt much better for this

Tuesday Dec 13, 2016 #

8 AM

Running - Road 50:53 intensity: (45 @1) + (13:23 @2) + (22:32 @3) + (12:44 @4) + (1:29 @5) 11.51 km (4:25 / km) +174m 4:07 / km
ahr:150 max:173 slept:8.0 weight:72.6kg shoes: NB 450v3 BRIGHTBLUE

Squeezed in a morning 20mins 'tempo' before a day of Christmassy bollox. Felt a bit pants and took a while to escape the duvet but if you made excuses every time you felt a bit off you'd be Olly Williams.
Tempo was net downhill to get as much help as I could, but threw in beauchief golf course at the end for some htfu

Monday Dec 12, 2016 #

Note

So last week was a bit of a write-off, 3 days due to illness and 1 due to mega hangover. More consistency is required to become more consistent next season.
8 AM

Running - Road 17:58 intensity: (3:38 @1) + (13:49 @2) + (31 @3) 3.91 km (4:36 / km) +51m 4:19 / km
ahr:129 max:143 slept:7.0 shoes: NB 450v3 BRIGHTBLUE

Itw feeling oddly fluid
4 PM

Running - Road 14:32 intensity: (3:26 @1) + (9:08 @2) + (1:58 @3) 2.99 km (4:52 / km) +72m 4:21 / km
ahr:132 max:148 shoes: NB 450v3 BRIGHTBLUE

I felt pretty terrible as the day wore on but paracetamol and BBCRadMac sorted me out. Wrestled myself into my running gear and on to circuits

Running - Road 28:52 intensity: (1:10 @1) + (17:52 @2) + (9:50 @3) 5.96 km (4:50 / km) +88m 4:31 / km
ahr:139 max:155 shoes: NB 450v3 BRIGHTBLUE

Home with wiggles

S&C 40:00 [0]
shoes: NB 450v3 BRIGHTBLUE

Hard work especially considering I was being shown up by a V55 and a small girl.

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