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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mal

In the 7 days ending Feb 13, 2022:

activity # timemileskm+mload
  Running5 4:29:13 35.39(7:36) 56.95(4:44) 322189.4
  Orienteering1 1:19:13 8.38(9:27) 13.48(5:53) 12466.4
  S and C1 20:000.3
  Total6 6:08:26 43.77 70.43 445256.1
  [1-5]6 5:38:27

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MoTuWeThFrSaSu

Sunday Feb 13, 2022 #

10 AM

Running 10:58 intensity: (5 @0) + (3:42 @1) + (7:11 @2) 2.0 km (5:29 / km) +18m 5:15 / km
ahr:133 max:142 shoes: VJ IROC 22

Jog to the start, sub-optimal weather again but not too chilly.

Orienteering 1:19:13 intensity: (46 @0) + (53 @1) + (2:12 @2) + (35:41 @3) + (39:08 @4) + (33 @5) 13.48 km (5:53 / km) +124m 5:37 / km
ahr:160 max:182 shoes: VJ IROC 22

SOL1 - Gullane Dunes Black
Saw this a few weeks ago and was keen to head up, was not disappointed with some nice sand dune running and some technically challenging legs.

Had a couple of wobbles early on in the gorse then settled in pretty well and able to run quite strongly and navigate quite cleanly until #11 where I missed the control slightly and was stood in the feature looking for it for a while. Doubted myself on #12 a little then ok again. Got caught by Sasha heading in to #23 which helped on the long leg to #24 which I ended up putting my foot down on to keep up. Split up briefly on different routes and popped out ahead slowing down a little in to the control as I was struggling to make it fit. Managed to keep the orienteering in check and kept popping out at the controls at a similar point to Sasha. Split up again on the penultimate control and chose the wrong option losing a bit of time.

Need to keep the level of fight up running solo again, think the confidence in fitness will need to come first and then let the orienteering catch up.

Saturday Feb 12, 2022 #

1 PM

Running 2:32 intensity: (15 @1) + (2:17 @2) 0.46 km (5:31 / km)
ahr:140 max:145 shoes: Nike Infinity React Blue 2020

Limited warm up. Been feeling a bit naff the couple of days.

Running 34:52 intensity: (18 @0) + (30 @1) + (39 @2) + (49 @3) + (12:39 @4) + (19:57 @5) 9.03 km (3:52 / km)
ahr:174 max:185 shoes: NVII Forest 1

Temple Park XC - Sherman Cup. 37th
Very un-Cross country of esque with limited mud today. Ran well actually, just behind Sam for the first 2no. laps or so then died a bit in the wind as Steve came past but one of my better runs for a while.

Legs sore now.

Running 2:55 intensity: (21 @0) + (2:34 @1) 0.5 km (5:49 / km)
ahr:113 max:127 shoes: Nike Infinity React Blue 2020

Limited warm down. Tired and sore feet.

Wednesday Feb 9, 2022 #

7 PM

Running 55:10 intensity: (1:05 @0) + (7:08 @1) + (46:55 @2) + (2 @3) 11.25 km (4:54 / km) +29m 4:50 / km
ahr:134 max:146 shoes: Nike Pegasus 37

Earsdon and Shiremoor Inc. 6*25s strides
Fancied a bit of a change of route so headed north and went around Murton Gap. Feeling a bit naff and weak when out and about particularly after finishing the strides.

Tuesday Feb 8, 2022 #

6 PM

Running 1:26:56 intensity: (7:06 @0) + (23:27 @1) + (45:17 @2) + (11:06 @3) 17.71 km (4:55 / km) +72m 4:49 / km
ahr:129 max:157 shoes: Salomon Phantasm

Harriers
5*750m-ish
Only 1no. group tonight so was trying my best to keep up with the fast boys.
Fairly consistent
2.52, 2.56, 2.54, 2.53, 2.53.

Limited recovery with a bit of a run through back down to the starting point. Not feeling on top form, but managed to get on pretty well.

Monday Feb 7, 2022 #

7 AM

S and C 20:00 intensity: (19:37 @0) + (23 @3)
ahr:69 max:91

Assorted core and stretching
5 PM

Running 1:15:50 intensity: (41 @0) + (3:55 @1) + (50:11 @2) + (21:03 @3) 16.0 km (4:44 / km) +204m 4:27 / km
ahr:141 max:160 shoes: Nike Infinity React Blue 2020

West Road and Elswick with Cal.
Legs feeling tired from the weekend but rolling along quite nicely until the last km or so.

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