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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 11 days ending Aug 9, 2015:

activity # timemileskm+m
  Orienteering9 10:05:35 57.89(10:28) 93.17(6:30) 1640125 /147c85%
  Running10 3:14:11 19.89(9:46) 32.01(6:04) 504
  Total12 13:19:46 77.78(10:17) 125.18(6:23) 2144125 /147c85%

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Sunday Aug 9, 2015 #

6 PM

Running 25:06 [1] 4.77 km (5:16 / km) +11m 5:12 / km
ahr:117 max:128 shoes: Nike Flyknit Lunar 2

Saturday Aug 8, 2015 #

12 PM

Running warm up/down 19:26 intensity: (2:59 @1) + (3:24 @2) + (13:03 @3) 2.76 km (7:03 / km) +199m 5:11 / km
ahr:142 max:157 shoes: Inov8 ORoc 280 (3)

Orienteering race 1:56:52 intensity: (1:28 @1) + (17:22 @2) + (1:02:41 @3) + (35:21 @4) **** 15.56 km (7:31 / km) +549m 6:23 / km
ahr:153 max:169 spiked:31/33c shoes: Inov8 ORoc 280 (3)


S6D - Day 6 Glen Affric - C41 - Splits

Friday Aug 7, 2015 #

11 AM

Running warm up/down 15:29 intensity: (1:33 @1) + (1:33 @2) + (8:07 @3) + (4:11 @4) + (5 @5) 2.84 km (5:27 / km) +78m 4:48 / km
ahr:150 max:174 shoes: Inov8 ORoc 280 (3)

Orienteering race 1:29:13 intensity: (2:00 @1) + (8:49 @2) + (35:33 @3) + (42:31 @4) + (20 @5) **** 12.36 km (7:13 / km) +352m 6:19 / km
ahr:156 max:174 spiked:24/30c shoes: Inov8 ORoc 280 (3)

Running warm up/down 6:44 [1] 1.1 km (6:08 / km)
ahr:103 max:110 shoes: Inov8 ORoc 280 (3)


S6D - Day 5 Glen Affric - C41 - Splits

Thursday Aug 6, 2015 #

1 PM

Running warm up/down 13:49 intensity: (8:13 @1) + (5:36 @2) 1.94 km (7:07 / km) +11m 6:55 / km
ahr:121 max:141 shoes: Inov8 ORoc 280 (3)

Orienteering race 57:47 intensity: (33 @1) + (5 @2) + (1:29 @3) + (52:55 @4) + (2:45 @5) **** 10.93 km (5:17 / km) +116m 5:01 / km
ahr:168 max:177 spiked:31/33c shoes: Inov8 ORoc 280 (3)

Running warm up/down 10:16 intensity: (8:13 @1) + (2:03 @2) 1.78 km (5:45 / km) +15m 5:31 / km
ahr:120 max:134 shoes: Inov8 ORoc 280 (3)


S6D - Day 4 Darnaway - C41 - Splits

Wednesday Aug 5, 2015 #

10 AM

Running warm up/down 15:20 intensity: (7:05 @1) + (8:15 @2) 2.06 km (7:26 / km) +31m 6:55 / km
ahr:126 max:140 shoes: Inov8 ORoc 280 (3)

Orienteering race 36:16 intensity: (24 @1) + (1:32 @2) + (2:22 @3) + (24:58 @4) + (7:00 @5) **** 6.17 km (5:53 / km) +60m 5:36 / km
ahr:167 max:175 spiked:16/21c shoes: Inov8 ORoc 280 (3)

12 PM

Running warm up/down 13:39 [1] 2.08 km (6:34 / km) +19m 6:17 / km
ahr:115 max:127 shoes: Inov8 ORoc 280 (3)


S6D - Day 3 Darnaway - C41 - Splits

Tuesday Aug 4, 2015 #

10 AM

Running warm up/down 5:05 intensity: (3:52 @1) + (1:13 @2) 0.96 km (5:17 / km)
ahr:116 max:134 shoes: Nike Flyknit Lunar 2

Orienteering 23:54 intensity: (3:13 @1) + (18:21 @2) + (2:20 @3) 4.68 km (5:06 / km) +26m 4:58 / km
ahr:135 max:148 shoes: Nike Flyknit Lunar 2

Running warm up/down 5:48 [1] 1.01 km (5:44 / km) +2m 5:41 / km
ahr:107 max:122 shoes: Nike Flyknit Lunar 2

Monday Aug 3, 2015 #

1 PM

Running warm up/down 10:18 intensity: (2:59 @1) + (5:09 @2) + (2:10 @3) 1.4 km (7:20 / km) +77m 5:45 / km
ahr:131 max:153 shoes: Inov8 ORoc 280 (3)

Orienteering race 1:04:46 intensity: (22 @1) + (15 @2) + (4:28 @3) + (51:37 @4) + (8:04 @5) **** 9.23 km (7:01 / km) +287m 6:04 / km
ahr:168 max:177 shoes: Inov8 ORoc 280 (3)

Running warm up/down 8:15 intensity: (8:08 @1) + (7 @2) 1.39 km (5:57 / km)
ahr:118 max:129 shoes: Inov8 ORoc 280 (3)


S6D - Day 2 Strathfarrar - C41 - Splits

Sunday Aug 2, 2015 #

9 AM

Running warm up/down 12:07 intensity: (6:33 @1) + (1:49 @2) + (2:30 @3) + (1:15 @4) 1.47 km (8:15 / km) +11m 7:57 / km
ahr:125 max:164 shoes: Inov8 ORoc 280 (3)

Orienteering race 1:16:45 intensity: (36 @1) + (5 @2) + (2:07 @3) + (1:11:38 @4) + (2:19 @5) **** 12.59 km (6:06 / km) +122m 5:49 / km
ahr:166 max:175 spiked:23/30c shoes: Inov8 ORoc 280 (3)

Running warm up/down 9:41 intensity: (9:17 @1) + (24 @2) 1.5 km (6:28 / km) +11m 6:14 / km
ahr:119 max:132 shoes: Inov8 ORoc 280 (3)


S6D - Day 1 Achagour - C41 - Splits

Saturday Aug 1, 2015 #

10 AM

Orienteering 1:16:46 intensity: (25:58 @1) + (45:32 @2) + (5:16 @3) 11.25 km (6:49 / km) +46m 6:41 / km
ahr:132 max:154 shoes: Inov8 X Talon 212 (4)

Culbin East - nice :)

Friday Jul 31, 2015 #

Event: WOC 2015 & Scottish 6 days
 
12 PM

Orienteering 1:03:16 intensity: (4:42 @1) + (25:54 @2) + (32:40 @3) 10.4 km (6:05 / km) +82m 5:51 / km
ahr:142 max:158 shoes: Inov8 X Talon 212 (4)

Stop off at Loch Vaa on the way to S6D.

Thursday Jul 30, 2015 #

7 AM

Running 23:08 intensity: (4:01 @1) + (16:49 @2) + (2:18 @3) 4.95 km (4:40 / km) +39m 4:30 / km
ahr:134 max:149 shoes: Nike Flyknit Lunar 2

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