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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: bigE

In the 7 days ending Apr 16, 2011:

activity # timemileskm+m
  Running5 4:21:46 24.95(10:29) 40.16(6:31) 202
  Orienteering2 1:57:43 10.43(11:17) 16.78(7:01) 234
  Total6 6:19:29 35.38(10:44) 56.94(6:40) 436
  [1-5]6 6:16:40

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SuMoTuWeThFrSa

Saturday Apr 16, 2011 #

9 AM

Orienteering 1:12:22 intensity: (15:26 @1) + (44:56 @2) + (12:00 @3) *** 9.3 km (7:47 / km) +192m 7:03 / km
ahr:168 max:197 shoes: La Sportiva Crosslite

Good training with Robbie. Hills were a bit of a shock all though I felt strong. Something to remedy before WP.

Wednesday Apr 13, 2011 #

6 PM

Running intervals 1:23:34 intensity: (52:10 @1) + (30:02 @2) + (1:22 @3) 11.11 km (7:31 / km) +99m 7:12 / km
ahr:145 max:196 shoes: Asics Gel 1150

Fun intervals with the OOC boys and girls. Particularly liked the woods intervals. Was a little slow today but yesterday was a bit of an intensity workout.

Tuesday Apr 12, 2011 #

Running 25:00 [2] 4.5 km (5:33 / km)
shoes: Asics Gel 1150

Missed the train again today so decided to just run from Bayview. In the end I think I saved about a minute. Hard to go fast with two text books.
6 PM

Running warm up/down 10:09 intensity: (2:05 @0) + (8:04 @1) 1.26 km (8:02 / km) +3m 7:57 / km
ahr:138 max:157 shoes: La Sportiva Crosslite

Great TACO by Stefan. O-terval type training focusing on good compass work and a touch of pace counting. Really felt the grey matter heating up as I completed each interval. By #4 bearings were back on target, control taking smooth, head was up, full speed, almost no mistakes.

Decided to try recording each O-terval separately with the watch and batch enter but the end result is too messy.

Orienteering intervals 7:22 intensity: (1:53 @1) + (3:30 @2) + (1:59 @3) *** 1.06 km (6:57 / km) +11m 6:36 / km
ahr:169 max:183 shoes: La Sportiva Crosslite

Orienteering intervals 4:07 intensity: (14 @0) + (21 @1) + (1:33 @2) + (1:59 @3) *** 0.74 km (5:34 / km) +4m 5:25 / km
ahr:172 max:186 shoes: La Sportiva Crosslite

Orienteering intervals 9:46 intensity: (24 @1) + (4:20 @2) + (5:02 @3) *** 1.55 km (6:18 / km) +3m 6:14 / km
ahr:177 max:189 shoes: La Sportiva Crosslite

Orienteering intervals 5:00 intensity: (20 @0) + (4 @1) + (34 @2) + (4:02 @3) *** 0.81 km (6:09 / km) +3m 6:02 / km
ahr:178 max:188 shoes: La Sportiva Crosslite

Orienteering intervals 10:05 intensity: (10 @0) + (15 @1) + (30 @2) + (9:10 @3) *** 1.71 km (5:54 / km) +10m 5:44 / km
ahr:184 max:192 shoes: La Sportiva Crosslite

Running 3:07 intensity: (52 @1) + (2:15 @2) 0.38 km (8:07 / km)
ahr:161 max:172 shoes: La Sportiva Crosslite

Orienteering intervals 9:01 intensity: (27 @1) + (20 @2) + (8:14 @3) *** 1.61 km (5:36 / km) +11m 5:25 / km
ahr:186 max:196 shoes: La Sportiva Crosslite

Monday Apr 11, 2011 #

4 PM

Running 43:34 intensity: (17:06 @1) + (26:28 @2) 7.73 km (5:38 / km) +26m 5:33 / km
ahr:152 max:178 shoes: Asics Gel 1150

First shorts run of 2011!!! Recovery type pace followed by some stretching. Legs feeling good. Was pretty zonked after yesterday. Love the heat!

Sunday Apr 10, 2011 #

9 AM

Running long 1:36:22 intensity: (1:33:05 @1) + (2:54 @2) + (23 @3) 15.17 km (6:21 / km) +74m 6:12 / km
ahr:137 max:184 shoes: Asics Gel 1150

Long run. Was pretty slow today.

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