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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PM

In the 7 days ending Apr 17, 2022:

activity # timemileskm+m
  Orienteering3 1:36:53 9.23(10:30) 14.85(6:31) 105
  Running5 1:17:35 7.63(10:10) 12.29(6:19) 97
  Cross1 30:17
  Total6 3:24:45 16.86 27.14 202
  [1-5]5 2:33:28

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MoTuWeThFrSaSu

Saturday Apr 16, 2022 #

10 AM

Running warm up/down 12:48 intensity: (3:16 @0) + (3:02 @1) + (6:30 @2) 1.59 km (8:04 / km) +63m 6:44 / km
ahr:118 max:131 shoes: inov-8 x talons

Orienteering race 42:53 intensity: (18 @0) + (10 @1) + (1:16 @2) + (18:50 @3) + (22:19 @4) 5.18 km (8:17 / km) +31m 8:02 / km
ahr:148 max:160 shoes: inov-8 x talons

Ran M55L at the JK Middle on Clydach Terrace. Good race, spoiled by two poor controls, dropping 5.5minutes and costing me around 15 places.

Friday Apr 15, 2022 #

12 PM

Running warm up/down 14:18 intensity: (1:31 @0) + (5:40 @1) + (7:01 @2) + (6 @3) 1.87 km (7:40 / km)
ahr:121 max:137 shoes: inov-8 x talons

Orienteering race 16:33 intensity: (23 @1) + (6 @2) + (20 @3) + (10:14 @4) + (5:30 @5) ** 3.2 km (5:10 / km) +16m 5:03 / km
ahr:158 max:169 shoes: inov-8 x talons

Ran M55 Sprint at the JK - on for a top 7/8 finish until I decided to miss-punch... also SIAC ran out at the run-in control, which capped it all off...

Thursday Apr 14, 2022 #

2 PM

Running 15:00 intensity: (4:54 @0) + (9:36 @1) + (30 @2) 2.6 km (5:47 / km)
ahr:112 max:124 shoes: Adidas Adizero

Easy loosener - ready for the JK!

Wednesday Apr 13, 2022 #

6 PM

Running warm up/down 15:28 intensity: (4:50 @0) + (10:38 @1) 2.4 km (6:26 / km) +34m 6:01 / km
ahr:110 max:121 shoes: inov-8 x talons

Orienteering 37:27 intensity: (2:49 @0) + (4:35 @1) + (46 @2) + (1:24 @3) + (27:48 @4) + (5 @5) ** 6.47 km (5:47 / km) +57m 5:32 / km
ahr:145 max:162 shoes: inov-8 x talons

Ran Long at HALO's Poacher event on Halliday Hill - awful wood and really don't need to be in this kind of sh*te prior to the JK!

Tuesday Apr 12, 2022 #

2 PM

Running 20:01 intensity: (3:22 @0) + (7:08 @1) + (6:33 @2) + (2:58 @3) 3.83 km (5:13 / km)
ahr:121 max:143 shoes: inov-8 x talons

Warm up and 10 minutes of strides and floats - starting the taper to the JK now

Monday Apr 11, 2022 #

10 AM

Cross 30:17 [0]
ahr:91 max:99

Essy one on the gym bike

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