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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: hellsac

In the 31 days ending Dec 31, 2011:

activity # timemileskm+m
  Orienteering6 9:19:45 39.53(14:10) 63.62(8:48) 71110 /86c11%
  ROAD8 6:12:07 43.85(8:29) 70.57(5:16) 352
  Exercises3 2:02:07 0.25 0.4 3
  Other1 1:22:28 3.34(24:41) 5.38(15:20) 205
  Bike2 1:15:00
  Total16 20:11:27 86.97 139.97 127110 /86c11%
  [1-5]15 18:26:30

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Saturday Dec 31, 2011 #

1 PM

Other 1:22:28 [0] 5.38 km (15:20 / km) +205m 12:53 / km

Tuesday Dec 27, 2011 #

4 PM

ROAD intervals 1:09:42 intensity: (44 @0) + (20:24 @1) + (17:29 @2) + (7:21 @3) + (12:30 @4) + (11:14 @5) 13.76 km (5:04 / km) +30m 5:01 / km
ahr:159 max:190

Intervals on the beach. 10 x 2min with 1 min rest
Felt good

Monday Dec 26, 2011 #

12 PM

ROAD 28:28 intensity: (5:21 @1) + (22:09 @2) + (58 @3) 5.25 km (5:25 / km) +14m 5:21 / km
ahr:154 max:168

ran with mum out to the ladies stairs and back

Sunday Dec 25, 2011 #

3 PM

ROAD 42:40 intensity: (20 @0) + (33 @1) + (8:35 @2) + (9:44 @3) + (18:24 @4) + (5:04 @5) 9.84 km (4:20 / km) +122m 4:05 / km
ahr:173 max:189

up to ardgillan and around

Saturday Dec 24, 2011 #

4 PM

ROAD 24:39 intensity: (25 @0) + (41 @1) + (17:06 @2) + (6:27 @3) 5.22 km (4:43 / km) +15m 4:39 / km
ahr:160 max:172

ran with ben to the ladies stairs and back

Thursday Dec 22, 2011 #

6 PM

ROAD 41:56 intensity: (49 @0) + (15:32 @1) + (22:10 @2) + (3:25 @3) 7.44 km (5:38 / km) +97m 5:18 / km
ahr:151 max:170 shoes: Nimbus 12 Asics

ran with niamh down to slotskogen

Exercises 20:11 [0] 0.01 km (28:01:57 / km)

Wednesday Dec 21, 2011 #

Bike 15:00 [3]

warm up on the bike for strength

Exercises 50:00 [2]

strength training with the club.

Tuesday Dec 20, 2011 #

Bike 1:00:00 [3]

On the bike as i dont know whats up with my foot

Sunday Dec 11, 2011 #

10 AM

Orienteering long 2:02:11 intensity: (27:21 @1) + (35:10 @2) + (30:54 @3) + (26:23 @4) + (2:23 @5) *** 15.34 km (7:58 / km) +300m 7:15 / km
ahr:161 max:187 17c shoes: Inov8 Oroc 340

long run from the clubhouse. Good fun technical mid section with some map memory

Saturday Dec 10, 2011 #

Orienteering 53:12 [4] **** 8.2 km (6:29 / km)
spiked:10/14c shoes: Inov8 Oroc 340

Club race 6.7km happy enough with the run. Made some poor calls on routes. Some poor direction. Also some good bits. Starting to get used to the terrain aournd the clubhouse.

ROAD warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Inov8 Oroc 340

warm up and down

Wednesday Dec 7, 2011 #

6 PM

ROAD 26:44 intensity: (5:59 @1) + (20:10 @2) + (35 @3) 5.63 km (4:45 / km) +47m 4:34 / km
ahr:153 max:166 shoes: Nimbus 12 Asics

run to training

ROAD 21:55 [1] 0.96 km (22:51 / km) +5m 22:16 / km
ahr:113 max:138 shoes: Nimbus 12 Asics

running exercises

Exercises 51:56 [3] 0.39 km (2:12:29 / km) +3m 2:07:36 / km
ahr:82 max:88

strength and core session with the club.

ROAD 26:16 intensity: (11:39 @1) + (14:37 @2) 4.79 km (5:29 / km) +22m 5:22 / km
ahr:143 max:160 shoes: Nimbus 12 Asics

ran back from training. Foot was sore towards the end

Tuesday Dec 6, 2011 #

ROAD hills 51:12 [4] 11.49 km (4:27 / km)
shoes: Nimbus 12 Asics

hill intervals. 10 reps. was tough but kept going.

ROAD warm up/down 23:35 [2] 4.2 km (5:37 / km)
shoes: Nimbus 12 Asics

warm up and down for the hill session

Monday Dec 5, 2011 #

Note
(rest day)

looking after the foot.it feels a lot better which is good after the weekend

Sunday Dec 4, 2011 #

10 AM

Orienteering 1:29:36 intensity: (29:38 @1) + (15:20 @2) + (33:28 @3) + (11:10 @4) **** 12.41 km (7:13 / km) +89m 6:58 / km
ahr:151 max:181 18c shoes: Inov8 Oroc 340

Long session. ran as a group. was interesting as i could run at the pace but i struggled to keep in contact with the map.

Saturday Dec 3, 2011 #

9 AM

Orienteering 2:02:40 intensity: (40:41 @1) + (24:35 @2) + (29:52 @3) + (23:15 @4) + (4:17 @5) **** 14.23 km (8:37 / km) +143m 8:13 / km
ahr:155 max:189 19c shoes: Inov8 Oroc 340

fustrating as bits were good. My direction was terrible just kept going off line. Lost lots of time.
5 PM

Orienteering 1:03:27 intensity: (1:03:10 @1) + (17 @2) ***** 3.15 km (20:10 / km) +48m 18:44 / km
ahr:114 max:153 6c shoes: Inov8 Oroc 340

went for a walk on the map as i messed up the first control and just tried to work things out . was ok when going slowly now need to work out how to speed up.

Friday Dec 2, 2011 #

8 PM

Orienteering 1:48:39 intensity: (50:18 @1) + (37:24 @2) + (15:44 @3) + (5:13 @4) ***** 10.3 km (10:33 / km) +131m 9:55 / km
ahr:146 max:182 12c shoes: Inov8 Oroc 340

just rubbish

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