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Attackpoint - performance and training tools for orienteering athletes

Training Log: Tim C

In the last 7 days:

activity # timemileskm+m
  running6 3:46:01 31.57(7:10) 50.81(4:27) 701
  orienteering1 29:13 3.84(7:36) 6.18(4:43) 4
  strength1 10:00
  Total7 4:25:14 35.42 56.99 705
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Wednesday Apr 26 #

2 PM

running 35:54 [3] 8.02 km (4:29 / km) +32m 4:23 / km
shoes: Inov8 trailroc 245 #2

Running out of time a bit before heading to the airport, so just a quick one on the common.

Tuesday Apr 25 #

4 PM

running 57:25 [3] 10.26 km (5:36 / km) +341m 4:48 / km
shoes: Inov8 f-lite 195 black

Back in the forest again.

Legs feeling almost normal again. Very sluggish still, but not too sore.

From Dean street, into the forest via bike path and subway, then pretty much 2 oceans 2nd half until bottom of snakebite, then back the normal way.

Monday Apr 24 #

7 PM

running 15:18 [2] 3.24 km (4:43 / km) +12m 4:38 / km
(rest day) shoes: Inov8 f-lite 195 black

2loops of the green mile, then down via middle.

Sunday Apr 23 #

10 AM

orienteering 29:13 [2] 6.18 km (4:43 / km) +4m 4:42 / km
(rest day) shoes: Inov8 f-lite 195 black

Jogged around for a bit of the score O in Pinelands. Legs still feeling pretty shocking.

Saturday Apr 22 #

7 PM

running 14:24 [3] 3.09 km (4:39 / km) +22m 4:30 / km
(rest day) shoes: inov8 f-lite white+black

Quads very not happy

Friday Apr 21 #

9 AM

running 29:30 [2] 6.2 km (4:45 / km) +15m 4:42 / km
shoes: Inov8 f-lite 195 black

To ssi and then 2x warm ups on the treadmill

strength 10:00 [2]
shoes: Inov8 f-lite 195 black

100 drop jumps over a 30min period to simulate muscle fatigue.

Quads feeling like I'd raced 20-30km after these..
10 AM

running 1:13:30 [4] 20.0 km (3:41 / km) +280m 3:26 / km
shoes: Inov8 f-lite 195 black

Last 20km (2x10km with 5min blood draw break) tt on the dreadmill.

Legs super heavy, so was very conservative. Luckily I was, as the downhill after 14km started feeling horrible on the quads, but managed to still finish off decently.

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Training Targets

Jan 1 – Dec 31 (365d)
orienteering 1000km
actual:85.2km8%
projected:268.2km26%
running 3500km
actual:1020km29%
projected:3209.4km91%

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