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Attackpoint - performance and training tools for orienteering athletes

Discussion: Plan

in: Danny Riley; Danny Riley > 2021-02-26

Feb 27, 2021 11:26 PM # 
Gswede:
Do you currently have a training plan?
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Feb 28, 2021 1:01 AM # 
Danny Riley:
Looking forward I'm going to try to stick to this:

Monday - Fencing at 1:20pm, easy 3-5 mile run and upper-body workout at 4:30pm
Tuesday - Hill intervals at 5:45pm
Wednesday - Fencing at 1:20pm, easy 3-5 mile run and upper-body workout at 5:00pm
Thursday - Easy 2-3 mile run and indoor track intervals at 7:30pm
Friday - 8+ mile run at 4:30pm
Saturday - Rest
Sunday - Orienteering course, middle-distance run otherwise. I'd love to get some maps closer to home to possibly do runs during the week, but as of now it can only be a weekend event.
Every day except rest days - 10 minutes abs, stretching and rolling. I'll generally try to find time to do the physical therapy drills as preventative knee care, but that's not exactly #1 priority as everything is okay right now. I might want to try my hand at rollerblading soon.

Later sunsets have made a HUGE impact on my overall schedule since I can run a lot later, which I prefer. I also moved around the hours of my job so Wednesday is now mega packed (no free time except for meals and working out from 8am to 11pm).
Mar 1, 2021 6:32 PM # 
Gswede:
So that sounds like a good schedule, but not a very good plan.

A plan has specific workouts and daily/weekly volume goals that vary to help your body benefit from the supercompensation following a hard workout.

Also, is there anyway to switch your rest day from Saturday to Wednesday? The fencing is okay for a rest day since a day of cross training can be good as long as your not running.

And as far as running at night, do you have a headlamp?
Mar 2, 2021 6:43 PM # 
Danny Riley:
Thank you for your comment, you raise a good point. You're absolutely right that I don't have a training plan, as per your recommendation I'm looking into that.

My schedule is rigid in many ways, but yes, rest can be moved to Wednesday. Fencing is also very low intensity, so I'd hardly count it as cross-training or even factor it into determining rest.

I don't run at night, only in the hour or so before sunset, which as we get further away from winter allows me run later and later. But yes, I do have a headlamp.

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