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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 7 days ending May 19, 2019:

activity # timemileskm+m
  Running8 4:13:40 33.84(7:30) 54.46(4:39) 429
  Cross Training1 1:04:29 2.17(29:42) 3.49(18:27)
  Orienteering1 50:33 6.72(7:32) 10.81(4:41) 139
  Strength and Conditioning1 45:00
  Total10 6:53:42 42.73 68.76 568
  [1-5]10 6:34:56

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MoTuWeThFrSaSu

Sunday May 19, 2019 #

11 AM

Running warm up/down 11:57 intensity: (3:19 @0) + (5:42 @1) + (2:41 @2) + (15 @3) 1.65 km (7:14 / km) +37m 6:30 / km
ahr:110 max:144 shoes: Inov8 X Talon 212 (6)

Orienteering race 50:33 intensity: (17 @0) + (1:54 @1) + (2:00 @2) + (5:44 @3) + (40:38 @4) 10.81 km (4:41 / km) +139m 4:24 / km
ahr:156 max:165 shoes: Inov8 X Talon 212 (6)

Calke Park - Brown

Felt mentally very tired. Like I was at Haverthwaite earlier this year. Again physically it felt much harder than it should and couldn't get and hold top speed. Mentally I was really off it at the start, really didn't get my head around the mapping and lost about 3 mins in the first 3 controls. After that it was fine. Managed to sneak a 30s winning margin over Phil V so it perhaps wasn't as bad as it felt.

Running warm up/down 9:29 intensity: (15 @0) + (8:02 @1) + (1:12 @2) 1.64 km (5:47 / km) +12m 5:35 / km
ahr:118 max:133 shoes: Inov8 X Talon 212 (6)

Thursday May 16, 2019 #

8 AM

Running 33:04 intensity: (30 @0) + (1:39 @1) + (16:13 @2) + (14:42 @3) 7.14 km (4:38 / km) +47m 4:29 / km
ahr:137 max:153 shoes: Adidas Adizero Adios (5) - Blu

5 PM

Running 32:57 intensity: (10 @0) + (1:29 @1) + (10:00 @2) + (21:18 @3) 7.37 km (4:28 / km) +79m 4:15 / km
ahr:141 max:153 shoes: Adidas Adizero Adios (5) - Blu

7 PM

Cross Training 1:04:29 intensity: (11:41 @0) + (26:13 @1) + (9:25 @2) + (12:51 @3) + (4:19 @4) 3.49 km (18:27 / km)
ahr:121 max:165 shoes: Adidas Terrex Agravic Speed

Wednesday May 15, 2019 #

8 AM

Running 28:43 intensity: (53 @0) + (10:24 @1) + (12:48 @2) + (4:38 @3) 5.31 km (5:24 / km) +41m 5:12 / km
ahr:127 max:147 shoes: Sketchers Go Run Gen.5

Run combined with a site visit.
4 PM

Running 23:38 intensity: (26 @0) + (44 @1) + (13:16 @2) + (9:12 @3) 5.39 km (4:23 / km) +25m 4:17 / km
ahr:136 max:149 shoes: Adidas Boost DPR

Squeezed in before collecting the girls.

Tuesday May 14, 2019 #

10 AM

Running 36:51 intensity: (21 @0) + (38 @1) + (12:45 @2) + (21:28 @3) + (1:39 @4) 8.15 km (4:31 / km) +40m 4:25 / km
ahr:142 max:157 shoes: Adidas Boost DPR

Pre work to Brierley. Hips/hammies still a struggle.
7 PM

Running 49:31 intensity: (37 @0) + (1:42 @1) + (18:42 @2) + (21:58 @3) + (6:32 @4) 11.44 km (4:20 / km) +126m 4:06 / km
ahr:141 max:165 shoes: Adidas Adizero Adios (5) - Blu

Very pleasant evening fatrlek session.

Monday May 13, 2019 #

1 PM

Running 27:30 intensity: (17 @0) + (47 @1) + (12:03 @2) + (14:23 @3) 6.36 km (4:20 / km) +22m 4:15 / km
ahr:138 max:147 shoes: Adidas Adizero Adios (5) - Blu

7 PM

Strength and Conditioning 45:00 [1]

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