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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Craig

In the 7 days ending Jan 22, 2023:

activity # timemileskm+mload
  Cycling6 2:19:02 29.12(12.6/h) 46.86(20.2/h) 107320.7
  Orienteering2 50:49 4.89(10:23) 7.87(6:27) 5214.9
  Running2 47:35 5.16(9:13) 8.31(5:43) 1148.8
  Gym1 25:008.8
  Rogaining1 21:44 0.84(26:00) 1.35(16:10) 141.6
  Total11 4:44:10 40.01 64.39 125354.8
  [1-5]11 4:36:43

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MoTuWeThFrSaSu

Sunday Jan 22, 2023 #

7 AM

Rogaining 21:44 intensity: (5:33 @0) + (16:11 @1) 1.35 km (16:10 / km) +14m 15:23 / km
ahr:73 max:89 shoes: NB More V3

Before breakfast walk with Amy. Avoided going up and down the hill to try to keep our bodies functioning enough for the event later. Went around the rope course on the way back.
9 AM

Running warm up/down 7:17 intensity: (46 @1) + (6:31 @2) 1.28 km (5:41 / km)
ahr:118 max:125 shoes: NB More V3

Trying to warm up the Achilles.

Orienteering race 26:22 intensity: (32 @1) + (41 @2) + (4:17 @3) + (20:52 @4) 4.95 km (5:20 / km) +16m 5:15 / km
ahr:146 max:155 shoes: NB More V3

ADHOC long sprint at NASHS & SRT.
Tried not to push too hard, to protect the Achilles, but succeeded about as well as expected at that. Went pretty well until heading back to SRT for the second time. Half hearted effort on the sprint prime, trying to increase cadence without pushing off much harder, which was only good enough for 5th. After the map group I got tired and then distracted by passing Nick and Rachel. Had trouble spotting the flags and missed a couple of obvious better routes on the last few. Behind Sten and Liam, as expected, but not as far behind as I expected.

Saturday Jan 21, 2023 #

7 AM

Orienteering 24:27 intensity: (3 @0) + (20:57 @1) + (3:27 @2) 2.92 km (8:22 / km) +36m 7:53 / km
ahr:104 max:127

Wednesday Jan 18, 2023 #

8 AM

Cycling 17:10 intensity: (14:12 @1) + (2:57 @2) + (1 @3) 4.53 km (15.8 kph) +144m
ahr:103 max:123

5 PM

Cycling 17:28 intensity: (1:51 @0) + (15:37 @1) 4.75 km (16.3 kph) +123m
ahr:84 max:112

Tuesday Jan 17, 2023 #

8 AM

Cycling 16:20 intensity: (12:59 @1) + (3:20 @2) + (1 @3) 4.49 km (16.5 kph) +136m
ahr:105 max:125

1 PM

Gym 25:00 [3]

Calf raises and single leg squats at snap.
5 PM

Cycling 17:21 intensity: (10:34 @1) + (5:03 @2) + (1:44 @3) 4.8 km (16.6 kph) +156m
ahr:109 max:142

9 PM

Running 40:18 intensity: (6:22 @1) + (33:56 @2) 7.03 km (5:44 / km) +114m 5:18 / km
ahr:120 max:129 shoes: Vaporfly Next % 2

Night run with Matt and Liam. Rachel brought home a couple of new pairs of Vaporflys just before Matt arrived so Liam and I had to take them out for a test run. Left achilles was not good and seemed to be getting a bit worse so I turned around and then caught the purple cat home.

Monday Jan 16, 2023 #

7 AM

Cycling 33:34 intensity: (9:33 @1) + (20:09 @2) + (3:28 @3) + (24 @4) 14.28 km (25.5 kph) +253m
ahr:119 max:146

To work via Dalkeith. Strong Southerly blowing.
5 PM

Cycling 37:09 intensity: (16:50 @1) + (17:46 @2) + (2:33 @3) 14.01 km (22.6 kph) +262m
ahr:115 max:138

Back home around the river. Wind a bit less helpful this way but was kind of satisfying so I went the long way again.

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