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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: phatmax

In the 7 days ending Mar 20, 2022:

activity # timemileskm+m
  running6 3:12:50 22.56(8:33) 36.3(5:19) 17010 /11c90%
  Exercise session2 1:25:00
  orienteering1 25:30 2.67(9:33) 4.3(5:56)
  Total6 5:03:20 25.23 40.6 17010 /11c90%

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MoTuWeThFrSaSu

Sunday Mar 20, 2022 #

running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: New integrators

Warm up jog before owing. Skipped the warm down part of the run.

running race 47:50 [4] *** 7.1 km (6:44 / km) +170m 6:01 / km
spiked:10/11c shoes: New integrators

An otherwise solid run marred by one poor control. Got too low going to 7 and went down the wrong vague spur. Dropped about 90 seconds. It was very warm and humid.

2 - Splits

Friday Mar 18, 2022 #

running 25:00 [3] 5.0 km (5:00 / km)
shoes: Nike Zoomfly 3

Exercise session 40:00 [3]

Thursday Mar 17, 2022 #

running 29:00 [3] 6.0 km (4:50 / km)
shoes: Nike next %

First 4 and last 2 km of the run

running tempo 8:50 [4] 2.0 km (4:25 / km)
shoes: Nike next %

Picked up the pace when I turned at half way and did 2 k tempo effort

Wednesday Mar 16, 2022 #

running 26:30 [3] 5.2 km (5:06 / km)
shoes: Nike Zoomfly 3

Warm up and warm down run for exercise session

Exercise session 45:00 [3]

Tuesday Mar 15, 2022 #

running 40:40 [3] 8.0 km (5:05 / km)
shoes: Kayano 27

Struggled a bit this morning. A bit quicker for the second half. Km 5 was 4:50, but that was as fast as it got. Legs were feeling tired

Monday Mar 14, 2022 #

running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: Nike next %

Race 5

orienteering race 12:30 [4] 2.1 km (5:57 / km)
shoes: Nike next %

Good clean race, just need to be a bit more decisive in and out of controls. 1st

running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: Nike next %

Race 6

orienteering race 13:00 [4] 2.2 km (5:55 / km)
shoes: Nike next %

Another mp. went to the wrong control at 13. Had run past on the way from 11 to 12 and so on the way back didn't read the map well enough and headed for the control. The 2 controls were with-in eye sight on the same building. Then ran passed the right control on the way to 14, but the SI air didn't register. Had the fastest time and did a bit of extra distance. Rest was good.
Disappointed to make such a stupid mistake.

So in summary 2 wins, 1 second and 2 MP. Good news that running was OK, just need to fix the brain.

Race 5 C4 - Splits

Race 6 C4 - Splits

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