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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Urban

In the 7 days ending Sep 7, 2014:

activity # timemileskm+m
  Running9 3:43:17 27.49(8:07) 44.24(5:03) 453
  Urban Orienteering2 1:02:38 7.45(8:24) 11.99(5:13) 58
  Total9 4:45:55 34.94(8:11) 56.23(5:05) 511
averages - rhr:35 weight:56.9kg

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MoTuWeThFrSaSu

Sunday Sep 7, 2014 #

12 PM

Running (Trail) 36:39 [3] 7.27 km (5:02 / km) +148m 4:35 / km
shoes: Wave Harrier 3 Black

http://connect.garmin.com/modern/activity/58482203...
Old Railway End
Nice run, warm + sunny, plenty of knee rehab and all the other injury prevention / strengthening exercises pre-run (now totals about 45 minutes worth - and that's before doing pre-run dynamic stretches!). Felt pretty good and ran at a fair pace, smiley face.

Saturday Sep 6, 2014 #

Running warm up/down 39:02 [2] 6.55 km (5:58 / km) +78m 5:37 / km
shoes: Wave Ascend 8 Purple - 2

Various warming up / warming down, before, during and after BOC Sprint Heats and Final

Urban Orienteering race (Campus Sprint) 14:53 [4] 3.0 km (4:58 / km) +20m 4:48 / km
shoes: Wave Ascend 8 Purple - 2

BOC Sprint Heat - guessing time + climb as had a failure to launch with the Garmin!
Nice area, good planning, enjoyed that a lot :)

Urban Orienteering race (Campus Sprint) 15:49 [4] 3.0 km (5:16 / km) +30m 5:01 / km
shoes: Wave Ascend 8 Purple - 2

BOC Sprint Final - lost a minute - that is all! Didn't think it was as good as the morning Heats area or planning!

Note
rhr:35 weight:56.9kg

Friday Sep 5, 2014 #

4 PM

Running (Trail) 26:02 [2] 5.08 km (5:07 / km) +53m 4:52 / km
shoes: Mizuno Wave Ascend 6 - 2

http://connect.garmin.com/modern/activity/58328403...
Easy run out (still tired!) - 3 loops around Newbiggin Pits perimeter

Thursday Sep 4, 2014 #

3 PM

Running (Trail) 29:45 [2] 5.83 km (5:06 / km) +35m 4:57 / km
shoes: Mizuno Wave Ascend 6 - 1

http://connect.garmin.com/modern/activity/58262749...
Everthorpe / Golf Course loop
Warm + Sunny :)
VERY tired :(

Wednesday Sep 3, 2014 #

6 PM

Running warm up/down (Warm Up) 15:35 [2] 3.01 km (5:11 / km)
shoes: Wave Ascend 8 Purple - 1

warm up
7 PM

Running intervals (Track) 17:34 [5] 5.1 km (3:27 / km)
shoes: Wave Ascend 8 Purple - 1

2 x 600 off 90, 1 x 300, 1 x 200 off 1 minute
1 x 200, 1 x 300 off 1 minute, 2 x 600 off 90
3 minute break
2 x 600 off 90, 1 x 300, 1 x 200 off 1 minute
times -
2:10, 2:08, 1:01, 38
38, 1:00, 2:04, 2:05
2:05, 2:07, 1:00, 38
....that was hard work....again!!
8 PM

Running warm up/down (Warm Down) 16:23 [2] 3.01 km (5:27 / km)
shoes: Wave Ascend 8 Purple - 1

Warm Down

Tuesday Sep 2, 2014 #

4 PM

Running warm up/down 11:57 [3] 2.34 km (5:06 / km)
shoes: Mizuno Wave Ascend 6 Blue

warm up / warm down - running between sessions

Urban Orienteering (Sprint Training) 31:56 [3] 5.99 km (5:20 / km) +8m 5:18 / km
shoes: Mizuno Wave Ascend 6 Blue

Steady state - concentrating on flow
5 exercises in the complex residential areas of Holgate North (inc. the flats) and Holgate South
Flats area -
5:39 for .91km and 4:19 for .69km
jog between areas then
11:59 for 2.38km
4:36 for .91km and
5:23 for 1.1km before jog back to original start location (finish)

Monday Sep 1, 2014 #

4 PM

Running (Trail) 30:20 [3] 6.05 km (5:01 / km) +139m 4:30 / km
shoes: Mizuno Wave Ascend 5

http://connect.garmin.com/modern/activity/58045908...
Beverley Clump
Pretty slow (tired start) then got going...phew! R.knee manageable! Warm + sunny - nice :)

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