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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PM

In the 7 days ending Apr 28, 2019:

activity # timemileskm+m
  Running6 3:29:48 22.2(9:27) 35.73(5:52) 62
  Orienteering2 1:05:11 6.63(9:50) 10.67(6:07) 12516 /18c88%
  Weights1 45:00
  Total7 5:19:59 28.83 46.4 18716 /18c88%
  [1-5]7 4:37:07

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MoTuWeThFrSaSu

Sunday Apr 28, 2019 #

10 AM

Running 1:20:28 intensity: (24:10 @0) + (54:11 @1) + (39 @2) + (1:28 @3) 13.55 km (5:56 / km) +11m 5:55 / km
ahr:112 max:125 shoes: Adidas Adizero

Long easy one around the Scothern and Dunholme fields, starting with Lisa and then on my one from the 3k mark.

Saturday Apr 27, 2019 #

3 PM

Running 34:29 [2] 6.21 km (5:33 / km)
shoes: Adidas Adizero

Easy run out

Friday Apr 26, 2019 #

10 AM

Weights 45:00 [2]

Warm up, then 8 exercises (3 sets of 12 reps on each), including some core work, then warm down

Thursday Apr 25, 2019 #

7 PM

Running 32:15 [1] 5.19 km (6:13 / km)
shoes: Adidas Adizero

Easy jog out with the wife

Wednesday Apr 24, 2019 #

6 PM

Running warm up/down 7:13 [2] 1.15 km (6:16 / km) +8m 6:04 / km
shoes: Inov-8 XTalon 230

Orienteering 35:06 [4] *** 5.5 km (6:23 / km) +38m 6:10 / km
spiked:16/18c shoes: Inov-8 XTalon 230

Ran HALO's Poacher Long (4.9k, 55m). Felt tired physically from the Jk and there was not a lot in the tank. Had an absolute shocker on the first control (concentrate and take a proper bearing!), but then clean from there

Tuesday Apr 23, 2019 #

7 PM

Running 42:38 intensity: (15:12 @0) + (22:25 @1) + (12 @2) + (4:49 @3) 7.86 km (5:25 / km) +28m 5:20 / km
ahr:110 max:124 shoes: Adidas Adizero

Easy run around the city after the JK.

Monday Apr 22, 2019 #

9 AM

Running warm up/down 12:45 intensity: (3:30 @0) + (2:39 @1) + (5:37 @2) + (59 @3) 1.77 km (7:13 / km) +16m 6:54 / km
ahr:119 max:137 shoes: Inov-8 XTalon 230

Orienteering race 30:05 intensity: (9 @1) + (4 @2) + (3:08 @3) + (24:25 @4) + (2:19 @5) *** 5.17 km (5:49 / km) +87m 5:22 / km
ahr:158 max:168 shoes: Inov-8 XTalon 230

Ran first leg on Men's Short and felt strong after the rest day, but technically a bit haphazard at times, needing to trust my compass more and be firmer on picture. Came in 2nd. Not sure as to final standings, as results not yet up...again...

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