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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PM

In the 7 days ending Jun 23, 2019:

activity # timemileskm+m
  Orienteering5 1:31:13 11.31(8:04) 18.2(5:01) 5855 /64c85%
  Weights2 1:30:00
  Running5 1:18:02 7.63(10:13) 12.29(6:21) 29
  Total8 4:19:15 18.94 30.49 8655 /64c85%
  [1-5]8 4:10:00

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MoTuWeThFrSaSu

Sunday Jun 23, 2019 #

11 AM

Running warm up/down 10:32 intensity: (2:41 @0) + (2:34 @1) + (5:10 @2) + (7 @3) 1.6 km (6:35 / km)
ahr:117 max:133 shoes: Adidas Adizero 4

Orienteering race 15:53 intensity: (1 @0) + (8 @1) + (8 @2) + (2:38 @3) + (11:13 @4) + (1:45 @5) ** 3.58 km (4:26 / km)
ahr:159 max:166 spiked:17/18c shoes: Adidas Adizero 4

EMOA Prologue (2.8k, 18 controls), coming in 1st MV and 3rd overall. Achilles not right still...

Running warm up/down 3:06 intensity: (1:05 @1) + (1:26 @2) + (35 @3) 0.47 km (6:32 / km)
ahr:123 max:131 shoes: Adidas Adizero 4

1 PM

Running warm up/down 7:52 intensity: (1:50 @0) + (42 @1) + (2:17 @2) + (3:03 @3) 0.87 km (9:02 / km) +1m 8:59 / km
ahr:126 max:144 shoes: Adidas Adizero 4

Orienteering race 19:51 intensity: (10 @2) + (1:29 @3) + (1:53 @4) + (16:19 @5) *** 3.89 km (5:06 / km)
ahr:165 max:171 spiked:18/23c shoes: Adidas Adizero 4

EMOA Sprint final (2.8k, 23 controls) coming in 4th MV. Not a great effort and feeling the achilles quite badly here.

Friday Jun 21, 2019 #

11 AM

Weights 45:00 [2]

Warm up, then 8 exercises (3 sets of 10-15 reps), interspersed with core work, then warm down.

Thursday Jun 20, 2019 #

6 PM

Running warm up/down 7:43 [2] 0.97 km (7:57 / km) +3m 7:49 / km
shoes: Adidas Adizero 4

Orienteering 21:28 [3] ** 3.84 km (5:35 / km) +58m 5:12 / km
shoes: Adidas Adizero 4

LOG training working on sprint puzzle in East End (odds and evens, first control practice)

Running warm up/down 5:53 [2] 0.9 km (6:33 / km) +24m 5:46 / km
shoes: Adidas Adizero 4

Wednesday Jun 19, 2019 #

6 PM

Running warm up/down 8:05 intensity: (4:25 @0) + (2:54 @1) + (16 @2) + (30 @3) 1.24 km (6:31 / km)
ahr:106 max:126 shoes: Inov-8 XTalon 230

Orienteering 10:52 intensity: (10 @0) + (8 @1) + (10 @2) + (54 @3) + (9:30 @4) ** 2.2 km (4:56 / km)
ahr:155 max:162 spiked:5/6c shoes: Inov-8 XTalon 230

HALO Poacher Sprint (1.7k, 6 controls) at Cleethorpes Country Park

Orienteering 10:12 intensity: (8 @0) + (4 @1) + (8 @2) + (32 @3) + (9:07 @4) + (13 @5) ** 1.99 km (5:08 / km)
ahr:155 max:163 spiked:8/9c shoes: Adidas Adizero

HALO Poacher Sprint (1.5k, 9 controls) at Cleethorpes Country Park. Shocking mistake on 4!!
7 PM

Orienteering 12:57 [4] ** 2.7 km (4:48 / km)
spiked:7/8c shoes: Inov-8 XTalon 230

HALO Poacher Sprint (2k, 8 controls) at Cleethorpes Country Park. Achilles now really sore...

Tuesday Jun 18, 2019 #

3 PM

Weights 45:00 [2]

Warm up, then 8 exercises (3 sets of 10-15 reps), interspersed with core work, then warm down.

Monday Jun 17, 2019 #

7 PM

Running 34:51 [2] 6.23 km (5:36 / km)
shoes: Adidas Adizero

Easy run as recovery after Sunday

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