Attackpoint - performance and training tools for orienteering athletes

Training Log: g.foz.foster

In the last 7 days:

activity	#	time	miles		km		+m
Road (75%+)	5	6:21:10	46.91	(8:07)	75.5	(5:03)	825
Off-road (75%+)	3	3:42:43	36.49	(6:06)	58.73	(3:48)	404
Total	8	10:03:53	83.41	(7:14)	134.23	(4:30)	1229

2:37

0:00

Tuesday Oct 23 #

9 AM

Road (75%+) 1:18:37 [4] 14.38 km (5:28 / km) +237m 5:03 / km
ahr:129 max:166 shoes: Brooks Levitate 2

Easy 20' then 6x 60" (av. 4:02/km) with 3mins light recovery; 6x 30" (av. 3:56/km) with 2mins light recovery then 20' easy. Felt the gym legs from yesterday but still up at around the pace I was expecting.

The reps hill starts off steeper (9-10%) before levelling off at 6-8%. I switched up the start point halfway through each of the two sets to make use of the relative steepness differences.

Monday Oct 22 #

9 AM

Road (75%+) 46:29 [1] 9.23 km (5:02 / km) +70m 4:51 / km
ahr:118 max:137 shoes: Brooks Levitate 2

Easy. Legs fresh and light.

4 PM

Off-road (75%+) 55:10 [2] 10.95 km (5:02 / km) +117m 4:47 / km
ahr:118 max:155 shoes: NB 890 XC

Easy trails with 8x diagonals on the grass at 10km pace (approx 3:15-3:20/km). Felt a touch tired in the legs throughout.

Gym afterwards, 40mins. All exercises except for squats as some fucking monster was lifting everything that wasn't tied down and didn't seem all that intent on sharing.

Sunday Oct 21 #

1 PM

Road (75%+) 2:37:00 [3] 31.58 km (4:58 / km) +315m 4:44 / km
ahr:123 max:141 shoes: Brooks Levitate 2

Easy run. Felt very comfortable throughout on a decent undulating route. Easy pace is faster than in the past but feels the same sort of effort.

Saturday Oct 20 #

8 AM

Off-road (75%+) 1:28:13 [3] 21.1 km (4:11 / km) +196m 4:00 / km
ahr:145 max:161 shoes: Brooks Levitate 2

Moderate for 80' then last 8'/1.5km at easy pace to get back home. Felt very comfortable throughout. Slightly heavy legs from the gym but soon warmed up.

Friday Oct 19 #

9 AM

Road (75%+) 46:22 [1] 9.21 km (5:02 / km) +141m 4:41 / km
ahr:117 max:140 shoes: Brooks Levitate 2

Easy 45' on the flat. Felt good. No issues in legs.

4 PM

Road (75%+) 52:42 [3] 11.1 km (4:45 / km) +62m 4:37 / km
ahr:125 max:160 shoes: Brooks Levitate 2

Easy 20' then 8x diagonals in XC spikes on grass at approximate 10k pace then 20' easy back in road shoes. Felt very comfortable at 10k pace (3:20/km). Spikes good. New road shoes good.

Gym work afterwards (35mins): lower leg (calf raises and leg press); gym is....ok. No Smith machine but they are closing (8-10 weeks) for refurb/update in a week or so, hopefully improve the equipment. Won't impact on gym usage as can still use gym in Penrith (need to double check).

Thursday Oct 18 #

5 PM

Off-road (75%+) 1:19:20 [4] 16.58 mi (4:47 / mi) +91m 4:42 / mi
ahr:130 max:168 shoes: Brooks Levitate 2

20' easy start and finish with 4 sets 4x200m/200m rec. Spikes worn throughout sets. Felt comfortable at pace for the most part, tiredness towards the last reps of the last set. All reps between 35-37 secs.

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