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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PM

In the 7 days ending Dec 12, 2021:

activity # timemileskm+m
  Running5 2:07:24 12.61(10:06) 20.3(6:17) 5
  Orienteering3 1:51:41 10.99(10:10) 17.69(6:19) 19633 /38c86%
  Weights1 55:00
  Total6 4:54:05 23.6 37.99 20133 /38c86%
  [1-5]6 4:44:20

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MoTuWeThFrSaSu

Sunday Dec 12, 2021 #

10 AM

Orienteering warm up/down 17:05 intensity: (49 @0) + (5:10 @1) + (6:59 @2) + (4:07 @3) 1.83 km (9:21 / km) +53m 8:10 / km
ahr:127 max:147 shoes: ions-8 oroc

Orienteering 39:24 intensity: (24 @1) + (2:06 @2) + (5:34 @3) + (25:50 @4) + (5:30 @5) *** 4.79 km (8:13 / km) +130m 7:15 / km
ahr:154 max:188 spiked:20/24c shoes: ions-8 oroc

EMOA league event at Outwoods, which was probably my first for over two years. A little sketchy early on, but after around control 8 it started to flow better.

Running warm up/down 7:32 intensity: (6 @0) + (6 @1) + (2:04 @2) + (4:58 @3) + (18 @4) 1.25 km (6:01 / km)
ahr:138 max:152 shoes: ions-8 oroc

Friday Dec 10, 2021 #

3 PM

Running 36:51 intensity: (22 @0) + (22 @1) + (3:46 @2) + (21:02 @3) + (11:06 @4) + (13 @5) 6.6 km (5:35 / km)
ahr:144 max:163 shoes: Adidas Boston

Esy session around normal loop - HR is not accurate here...

Thursday Dec 9, 2021 #

6 PM

Running warm up/down 18:22 intensity: (5:50 @0) + (11:19 @1) + (1:13 @2) 1.79 km (10:15 / km)
ahr:112 max:132 shoes: inov-8 x talons

Orienteering 32:15 intensity: (42 @0) + (9 @1) + (1:27 @2) + (22:54 @3) + (7:00 @4) + (3 @5) *** 5.77 km (5:35 / km) +14m 5:31 / km
ahr:145 max:162 shoes: inov-8 x talons

Ran LOG's MapRun training session on West Common, focussing on compass work. Pretty solid across the board, with only one significant drift when not being tight enough on technique.

Running warm up/down 1:13 intensity: (16 @2) + (57 @3) 0.17 km (7:20 / km) +3m 6:42 / km
ahr:138 max:143 shoes: inov-8 x talons

Wednesday Dec 8, 2021 #

1 PM

Running warm up/down 20:01 intensity: (59 @0) + (9:09 @1) + (6:09 @2) + (3:44 @3) 3.03 km (6:37 / km) +2m 6:36 / km
ahr:124 max:144 shoes: Adidas Adizero

Orienteering 22:57 intensity: (16 @0) + (8 @1) + (23 @2) + (12 @3) + (20:57 @4) + (1:01 @5) ** 5.3 km (4:20 / km)
ahr:157 max:166 spiked:13/14c shoes: Adidas Adizero

LOG's MapRun around North Hykeham. Felt strong throughout and managed to keep focussed across the course, with only small drifts in concentration. Just not quite quick enough to beat Mikey C...

Running warm up/down 7:33 intensity: (19 @0) + (1:22 @1) + (5:52 @2) 1.27 km (5:57 / km)
ahr:124 max:130 shoes: Adidas Adizero

Tuesday Dec 7, 2021 #

5 PM

Weights 55:00 [1]

Gym session working on 4 exercises (4 sets of 8-10 reps), with core exercises too, warm up and then warm down.

Monday Dec 6, 2021 #

3 PM

Running 35:52 intensity: (22 @0) + (2:18 @1) + (5:13 @2) + (14:59 @3) + (9:30 @4) + (3:30 @5) 6.19 km (5:48 / km)
ahr:144 max:171 shoes: Adidas Boston

Easy recovery run after the long one in the Peaks the day before. Sore to start with, but moving ok towards the end. HR data certainly not accurate here!

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