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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Whitesheep

In the 7 days ending Apr 10, 2017:

activity # timemileskm+mload
  Orienteering1 1:23:02 7.58(10:57) 12.2(6:48) 47056.4
  Running (buggy/bag)4 1:10:00 7.6(9:13) 12.23(5:44)14.0
  Off-road running2 47:17 6.59(7:11) 10.6(4:28) 5020.9
  Road running1 39:48 5.03(7:54) 8.1(4:55)28.8
  Total7 4:00:07 26.8(8:58) 43.13(5:34) 520120.1

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Sunday Apr 9, 2017 #

Event: Chiltern Challenge & SCOA Championships
 
10 AM

Orienteering race 1:23:02 intensity: (40:00 @3) + (43:02 @4) 12.2 km (6:48 / km) +470m 5:42 / km
ahr:173 shoes: Icebug (ii)

Chiltern Challenge - Hambleden
Good run technically, but didn't really get the route choice decisions right. Think I gave away 2-3 minutes on these, generally trying a bit too hard when actually a close look at the straight line showed there wasn't much avoidable climb. Compared with Tom Davies I ran an extra 400-500m but probably didn't gain much if anything from that.
Tried to manage the intensity so as to not take out too much before the jk.

Off-road running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Icebug (ii)

Friday Apr 7, 2017 #

6 PM

Off-road running 42:17 intensity: (22:17 @2) + (20:00 @3) 9.6 km (4:24 / km) +50m 4:18 / km
shoes: inov8 race ultra 270

Marshalls Heath plus 2x 1 mile steady/tempo in 6:05 and 04
Nice run in lovely conditions, a cool sunny evening, no wind, dry ground

Thursday Apr 6, 2017 #

8 AM

Running (buggy/bag) 25:00 [1] 4.5 km (5:33 / km)
shoes: adidas Supernova boost (i)

Small extension up piggotshill
6 PM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: adidas Supernova boost (i)

Wednesday Apr 5, 2017 #

12 PM

Road running intervals 26:00 [5] 5.9 km (4:24 / km)
max:184 shoes: adidas Supernova boost (i)

3 sets of 3x500m
Aiming for paces of 3:30/20/10 per km within each set. Just fell short on the very last rep but only by a couple of seconds and it was a bit hampered by pedestrians. Overall good and probably the most consistent set of times out of the 4-5 times I've done this session.
Times: 1:46, 38, 34; 42, 37, 35; 43, 37, 38

Road running warm up/down 13:48 [1] 2.2 km (6:16 / km)
shoes: adidas Supernova boost (i)

Tuesday Apr 4, 2017 #

8 AM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: adidas Supernova boost (i)

6 PM

Running (buggy/bag) 15:00 [1] 2.58 km (5:50 / km)
shoes: adidas Supernova boost (i)

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