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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Urban

In the 1 days ending Nov 29, 2014:

activity # timemileskm+m
  Running1 37:07 4.14(8:57) 6.67(5:34) 128
  Urban Orienteering1 34:14 3.97(8:38) 6.39(5:22) 57
  Total1 1:11:21 8.11(8:48) 13.05(5:28) 185
  [1-5]1 1:04:37
averages - rhr:34 weight:56.2kg

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Sa

Saturday Nov 29, 2014 #

Note
rhr:34 weight:56.2kg

There's just no justice, so much for being "good"!
12 PM

Running warm up/down (Warm Up) 19:01 intensity: (5:06 @0) + (6:28 @1) + (7:27 @2) 3.34 km (5:42 / km) +63m 5:12 / km
ahr:98 max:112 shoes: Wave Ascend 8 Purple - 2

Warm Up from Harrogate Town Centre to Jennyfields

Urban Orienteering 34:14 intensity: (33 @0) + (10 @1) + (13:54 @2) + (17:42 @3) + (1:55 @4) 6.39 km (5:22 / km) +57m 5:08 / km
ahr:114 max:130 shoes: Wave Ascend 8 Purple - 2

MSV / WV Course from Jennyfields Urban, end of May this year. All grassed areas very wet so avoided where I could and probably took more circular routes than I would have done if this had been a race, which at least made for a bit more interesting navigation.
Sufficiently different enough from my run on MV 6 months ago to make it a worthwhile Urban training run.
What doesn't help (own fault, being lazy!) didn't create / copy myself separate descriptions to use - ** note to self **(!)
Post QuickRoute - familiarity breeds contempt - went to the wrong "Foot of Steps" - Control 5, oops!
averages - HRR % max. - 70% / 114 bpm / T.Z. - 3.0
Cad. - 178 spm / VO - 8.0 cm / GCT - 234 ms
T.E. - 3.2 / VO2 max - 51.0
QuickRoute - https://app.box.com/s/zbdpu1i85siukb00luad

Running warm up/down (Warm Down) 18:06 intensity: (1:05 @0) + (5:34 @1) + (5:28 @2) + (5:59 @3) 3.33 km (5:26 / km) +65m 4:57 / km
ahr:106 max:122 shoes: Wave Ascend 8 Purple - 2

Jennyfields back to the Town Centre

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