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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PM

In the 7 days ending Mar 6, 2022:

activity # timemileskm+m
  Running4 2:53:41 20.38(8:31) 32.8(5:18) 180
  Weights1 45:00
  Orienteering1 27:57 2.2(12:42) 3.54(7:53) 73
  Total6 4:06:38 22.58 36.35 253
  [1-5]6 3:34:02

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MoTuWeThFrSaSu

Sunday Mar 6, 2022 #

9 AM

Running 1:03:03 intensity: (3:54 @0) + (42:36 @1) + (16:33 @2) 10.89 km (5:47 / km) +93m 5:33 / km
ahr:118 max:134 shoes: inov-8 x talons

Easy run out in the Wolds to conclude a 'recovery' week... feeling pretty decent, overall.

Friday Mar 4, 2022 #

10 AM

Running 33:05 intensity: (2:07 @0) + (14:17 @1) + (16:41 @2) 6.59 km (5:01 / km)
ahr:121 max:131 shoes: Adidas Adizero

Clipping along at bottom end tempo session on Scothern loop.

Thursday Mar 3, 2022 #

6 PM

Orienteering 27:57 intensity: (22:47 @0) + (5:10 @1) *** 3.54 km (7:53 / km) +73m 7:09 / km
ahr:97 max:120 shoes: inov-8 x talons

Easy technical skills session with the club on South Common, working on direction and distance stuff

Wednesday Mar 2, 2022 #

3 PM

Weights 45:00 [1]

Gym session working on 4 exercises (4 sets of 5 reps), with core exercises too, warm up and then warm down

Tuesday Mar 1, 2022 #

5 PM

Running intervals 40:33 intensity: (3:26 @0) + (4:06 @1) + (13:06 @2) + (16:02 @3) + (3:53 @4) 8.75 km (4:38 / km) +87m 4:25 / km
ahr:125 max:155 shoes: Adidas Adizero

Warm up for 10mins and then into reps (10x400m@15.8kph) with 1 min recoveries at 10.5kph, followed by 6 minute warm down

Monday Feb 28, 2022 #

3 PM

Running 37:00 intensity: (22 @0) + (8:36 @1) + (7:31 @2) + (19:55 @3) + (36 @4) 6.57 km (5:38 / km)
ahr:133 max:151 shoes: Adidas Adizero

Bottom end temp;o session around Scothern loop

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