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Attackpoint - performance and training tools for orienteering athletes

Training Log: faywalsh

In the last 7 days:

activity # timemileskm+m
  Orienteering4 3:12:39 11.22(17:10) 18.05(10:40) 621
  Strength and Conditioning3 2:15:00
  Cross training 2 1:30:00
  Running3 38:56 4.31(9:02) 6.93(5:37) 5
  Total8 7:36:35 15.53 24.99 625
  [1-5]8 5:51:35
«
1:30
0:00
ThFrSaSuMoTuWe

Tuesday Feb 28 #

7 AM

Strength and Conditioning 30:00 [1]

Drills and mobility - did all the strides and hurdles this time. Could feel foot slightly but fine as soon as I stopped.
11 AM

Cross training (Spinning) 30:00 [2]

Warm up/down

Cross training (Spinning) 30:00 [4]
max:177

6 x 3min [2min] - standing intervals for max effort

Monday Feb 27 #

5 PM

Cross training (Spinning) 30:00 [1]

Strength and Conditioning 1:00:00 [0]

Thursday warm up, Monday session without the assistance exercises. Did a short hurdle jump set- hardly any pain, progress!

Sunday Feb 26 #

10 AM

Running 7:15 [3] 1.12 km (6:30 / km)
ahr:125 max:146

Orienteering 52:13 [3] 5.34 km (9:47 / km) +217m 8:08 / km
ahr:162 max:179

Saturday Feb 25 #

6 PM

Running 10:39 [3] 1.73 km (6:10 / km)
ahr:155 max:177

Orienteering 52:41 [3] 4.64 km (11:21 / km) +120m 10:03 / km
ahr:140 max:160

Friday Feb 24 #

11 AM

Orienteering 23:06 [2] 1.97 km (11:44 / km) +50m 10:25 / km
ahr:128 max:161

Dockney Parrock - No compass. Going slow, seeing how foot coped with the terrain

Orienteering 25:46 [3] 2.41 km (10:41 / km) +93m 8:57 / km
ahr:152 max:171

Contour only - aimed to do this session at a slightly higher intensity

Orienteering 21:06 [2] 1.83 km (11:32 / km) +56m 10:00 / km
ahr:136 max:163

Attack points
2 PM

Orienteering 17:47 [3] 1.86 km (9:34 / km) +84m 7:48 / km
ahr:143 max:169

Clock relay - longer than antipated due to the team object having a holiday at a different control

Thursday Feb 23 #

Note

Travelling to the Lakes
8 AM

Strength and Conditioning 45:00 [0]

Gym
Did a mix of Mondays and Thursday session as Aber uni gym doesn't have all the equipment. Another week of 47.5kg back squats - felt harder than usual!

Running 21:02 [2] 4.09 km (5:08 / km) +5m 5:07 / km
ahr:148 max:169

Laps of the track post gym, got a bit carried away with the pace but legs felt like they were on springs! Did 2 strides at the end and tested out the foot up and down penglais hill. Still achy but nothing seemed to make it worse. Pain stopped when I stopped running. Will see how it is in terrain this weekend.

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