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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 30 days ending Jun 30, 2021:

activity # timemileskm+mload
  Running19 15:10:18 114.35(7:58) 184.03(4:57) 804666.8
  Orienteering2 2:06:49 11.7(10:50) 18.84(6:44) 373104.7
  S and C4 1:48:310.9
  Total24 19:05:38 126.06 202.87 1178772.4
  [1-5]22 17:01:29

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Monday Jun 28, 2021 #

6 PM

Running 51:28 intensity: (1:01 @0) + (4:28 @1) + (25:46 @2) + (19:28 @3) + (45 @4) 10.0 km (5:09 / km) +43m 5:02 / km
ahr:142 max:170 shoes: Nike Infinity React Blue 2020

Hills and strides at Friars Goose

Sunday Jun 27, 2021 #

9 AM

Running 25:33 intensity: (24 @0) + (43 @1) + (20:56 @2) + (3:30 @3) 5.61 km (4:33 / km) +30m 4:26 / km
ahr:139 max:152 shoes: Salomon Phantasm

Trial run.

They feel good.
2 PM

S and C 21:30 intensity: (21:18 @0) + (12 @1)
ahr:70 max:99

Tuesday Jun 22, 2021 #

Note
(sick)

Chesty cough and fatigue.

Monday Jun 21, 2021 #

6 PM

Running 35:46 intensity: (21 @0) + (7:58 @1) + (8:02 @2) + (17:54 @3) + (1:31 @4) 7.07 km (5:04 / km) +33m 4:57 / km
ahr:141 max:168 shoes: Nike Infinity React Blue 2020

Quayside Hills and strides

Sunday Jun 20, 2021 #

11 AM

Orienteering 2:46 intensity: (15 @0) + (13 @1) + (1:24 @2) + (54 @3) 0.52 km (5:21 / km) +2m 5:14 / km
ahr:135 max:155 shoes: VJ Irocs

Token Wu

Orienteering 50:33 intensity: (16 @0) + (24 @1) + (24 @2) + (2:27 @3) + (44:49 @4) + (2:13 @5) 9.95 km (5:05 / km) +194m 4:38 / km
ahr:169 max:182 shoes: VJ Irocs

Unesc-O

Hadrians Wall orienteering.

Good fun and nice and fast. Felt decent.

Saturday Jun 19, 2021 #

12 PM

Running 47:11 intensity: (9 @0) + (4:16 @1) + (36:36 @2) + (6:10 @3) 9.15 km (5:09 / km)
ahr:138 max:151 shoes: Nike Infinity React Blue 2020

Blyth Coastal run

Friday Jun 18, 2021 #

6 AM

S and C 45:00 intensity: (44:04 @0) + (56 @3)
ahr:57 max:87

Thursday Jun 17, 2021 #

7 AM

Running 54:31 intensity: (16 @0) + (5:01 @1) + (5:44 @2) + (36:39 @3) + (6:51 @4) 12.2 km (4:28 / km) +48m 4:23 / km
ahr:150 max:170 shoes: Nike Infinity React Blue 2020

ITW feeling decent.

Wednesday Jun 16, 2021 #

7 AM

Running 16:11 intensity: (20 @0) + (8:58 @1) + (5:32 @2) + (1:21 @3) 3.03 km (5:21 / km)
ahr:130 max:156 shoes: Nike Infinity React Blue 2020

Having a gander pre-work.
6 PM

Running 1:06:08 intensity: (10 @0) + (1:08 @1) + (24:35 @2) + (38:39 @3) + (1:36 @4) 14.1 km (4:41 / km) +76m 4:34 / km
ahr:147 max:169 shoes: Nike Infinity React Blue 2020

HFW

Tuesday Jun 15, 2021 #

7 AM

Running 27:12 intensity: (20 @0) + (2:28 @1) + (17:24 @2) + (7:00 @3) 5.25 km (5:11 / km) +33m 5:02 / km
ahr:140 max:154 shoes: Nike Infinity React Blue 2020

Quays AM
7 PM

Running 53:06 intensity: (35 @0) + (4:27 @1) + (14:32 @2) + (19:21 @3) + (14:01 @4) + (10 @5) 11.0 km (4:50 / km) +41m 4:44 / km
ahr:150 max:179 shoes: Nike Pegasus 37

3*5mins around Whitley Bay

Sunday Jun 13, 2021 #

11 AM

Running 11:38 intensity: (15 @0) + (1:18 @1) + (5:54 @2) + (4:11 @3) 2.14 km (5:26 / km) +20m 5:11 / km
ahr:139 max:151 shoes: Salomon Sonic Sept

wu on the road

Orienteering 1:13:30 intensity: (5:22 @1) + (13:13 @2) + (41:04 @3) + (13:39 @4) + (12 @5) 8.37 km (8:47 / km) +177m 7:57 / km
ahr:151 max:178 shoes: NVII Forest 1

Hutton Mulgrave O

Poor performance technically and physically. Binned about 10mins on the first proper control and tired after about 30mins. Lost another 5mins or so towards the end on one control, would have a respectable performance without those major errors. A bit scrappy.
7 PM

S and C 22:01 [0]
ahr:61 max:77

Saturday Jun 12, 2021 #

11 AM

Running 45:43 intensity: (1:05 @0) + (11:37 @1) + (30:23 @2) + (2:38 @3) 9.0 km (5:05 / km) +36m 4:59 / km
ahr:133 max:152 shoes: Nike Infinity React Blue 2020

Exploring around Blyth took a wrong turn and ran out of land at one point.
3 PM

S and C 20:00 [0]
ahr:60 max:82

Friday Jun 11, 2021 #

7 AM

Running 57:50 intensity: (33 @0) + (32 @1) + (5:25 @2) + (50:02 @3) + (1:18 @4) 12.05 km (4:48 / km) +49m 4:42 / km
ahr:151 max:164 shoes: Nike Infinity React Blue 2020

ITW.
Legs empty and not recovered. Hoping it's just a vaccine malaise

Thursday Jun 10, 2021 #

5 PM

Running 1:17:13 intensity: (12 @0) + (9:21 @1) + (55:24 @2) + (11:48 @3) + (28 @4) 15.18 km (5:05 / km) +97m 4:56 / km
ahr:138 max:165 shoes: Nike Pegasus 37

HFW. Feeling a bit tired

Wednesday Jun 9, 2021 #

6 PM

Running intervals 40:09 intensity: (46 @0) + (4:14 @1) + (11:57 @2) + (11:54 @3) + (7:05 @4) + (4:13 @5) 8.91 km (4:30 / km) +11m 4:29 / km
ahr:150 max:184 shoes: Nike Pegasus 37

2*500m
2*1km
2*500m

Monday Jun 7, 2021 #

5 PM

Running 32:51 intensity: (19 @0) + (1:29 @1) + (7:43 @2) + (21:06 @3) + (2:14 @4) 6.5 km (5:03 / km) +38m 4:54 / km
ahr:150 max:172 shoes: Nike Pegasus 37

Easy with hills & strides

Sunday Jun 6, 2021 #

9 AM

Running 2:03:20 intensity: (6:34 @0) + (3:45 @1) + (30:13 @2) + (1:21:37 @3) + (1:11 @4) 24.07 km (5:07 / km) +122m 5:00 / km
ahr:144 max:164 shoes: Nike Infinity React Blue 2020

Home from Sunderland with a trip on the Ferry

Saturday Jun 5, 2021 #

9 AM

Running 51:24 intensity: (2:04 @0) + (6:03 @1) + (12:19 @2) + (14:13 @3) + (13:55 @4) + (2:50 @5) 10.73 km (4:47 / km) +3m 4:47 / km
ahr:149 max:183 shoes: Nike Zoom Fly 3

5km effort.

Bit meh to be honest.

Friday Jun 4, 2021 #

6 PM

Running 41:13 intensity: (22 @0) + (3:53 @1) + (30:16 @2) + (6:42 @3) 8.0 km (5:09 / km) +78m 4:55 / km
ahr:139 max:157 shoes: Nike Infinity React Blue 2020

Sheriff Hill ESS.

Stonking evening and good views.

Thursday Jun 3, 2021 #

6 PM

Running 51:51 intensity: (29 @0) + (1:57 @1) + (33:37 @2) + (15:48 @3) 10.04 km (5:10 / km) +50m 5:02 / km
ahr:141 max:159 shoes: Nike Infinity React Blue 2020

Teams ESS

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