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Training Log: АТ

In the last 7 days:

activity # timemileskm+m
  Cross Training3 2:25:01
  Orienteering5 2:17:54 13.64(10:06) 21.96(6:17) 23258 /63c92%
  Running - Trail / Terrain6 1:33:10 9.72(9:35) 15.64(5:58) 148
  Stretching/Rolling5 1:06:00
  Running - Road / Track2 41:43 4.72(8:50) 7.59(5:30) 41
  S & C1 30:00
  Total15 8:33:48 28.08 45.19 42058 /63c92%
  [1-5]10 7:27:48
averages - sleep:8
«
2:09
0:00
ThFrSaSuMoTuWe

Wednesday Feb 21 #

6 AM

Note
slept:8.0

Tuesday Feb 20 #

7 AM

Cross Training (Swimming) 30:00 [2]
slept:8.0

Morning swim. Ankle sore whilst kicking, not sure about running tonight, might give it a test then bail to the gym if necessary.
5 PM

Running - Road / Track 11:34 intensity: (10:47 @1) + (47 @2) 2.36 km (4:54 / km) +13m 4:46 / km
ahr:131 max:151 shoes: Salomon S-Lab Sonic

Cross Training (Elliptical) 55:01 intensity: (38:48 @1) + (13:29 @2) + (2:44 @3)
ahr:135 max:164 shoes: Salomon S-Lab Sonic

WU.

1, 9 * 2 mins, 1 [60s]. Tried some intervals since my ankle was sore on the jog, couldn't really get the HR up but hey ho. Looking forward to starting running soon.

CD.

Running - Road / Track 4:01 intensity: (1:30 @1) + (1:19 @2) + (1:12 @3) 0.78 km (5:08 / km) +24m 4:27 / km
ahr:147 max:164 shoes: Salomon S-Lab Sonic

9 PM

Stretching/Rolling 15:00 [0]

Monday Feb 19 #

7 AM

Note
slept:8.0

Slept through alarm so missed first planned session. Evidently more tired than I thought. Ankle not too bad.
4 PM

Cross Training (Spinning) 30:00 [1]
ahr:112 max:124 shoes: Nike Lunaracer +3 SP16

S & C 30:00 [1]
shoes: Nike Lunaracer +3 SP16

Core + Strength Stuff.

Cross Training 30:00 intensity: (23:32 @1) + (6:10 @2) + (18 @3)
ahr:127 max:165 shoes: Nike Lunaracer +3 SP16

15 Spinning, 15 on the elliptical machine. This machine got the HR up much more than spinning so all good.

Ankle not feeling too bad, did some testing on the treadmill and I could run. It's still a bit stiff. Will just see what happens.
9 PM

Stretching/Rolling 13:00 [0]

Sunday Feb 18 #

Note
(injured) (rest day)

Not much a can do really
10 PM

Stretching/Rolling 13:00 [0]

Saturday Feb 17 #

7 AM

Running - Trail / Terrain (Shakeout #2) 14:16 intensity: (14:04 @1) + (12 @2) 2.87 km (4:58 / km) +34m 4:42 / km
ahr:132 max:147 shoes: Salomon S-Lab Sonic

11 AM

Running - Trail / Terrain warm up/down 14:52 intensity: (13:06 @1) + (1:46 @2) 2.19 km (6:46 / km) +14m 6:34 / km
ahr:126 max:150 shoes: Inov8 X-Talon 200

Orienteering tempo 3:40 intensity: (26 @1) + (21 @2) + (2:53 @3) 0.72 km (5:06 / km) +25m 4:21 / km
ahr:155 max:167 (injured) shoes: Inov8 X-Talon 200

Fucked ma right ankle 2 controls in. Damn.

Friday Feb 16 #

10 AM

Running - Road / Track warm up/down 14:05 [1] 2.08 km (6:46 / km) +4m 6:42 / km
ahr:115 max:142 shoes: Salomon S-Lab Sonic

Orienteering tempo 15:38 intensity: (32 @1) + (3:02 @2) + (12:04 @3) *** 3.76 km (4:09 / km) +6m 4:07 / km
ahr:160 max:170 spiked:9/12c shoes: Salomon S-Lab Sonic

BOF Racing Camp - Aviemore Sprint - 3DReRun



Running - Road / Track warm up/down 12:03 intensity: (9:20 @1) + (2:43 @2) 2.37 km (5:05 / km)
ahr:138 max:153 shoes: Salomon S-Lab Sonic

1 PM

Running - Trail / Terrain warm up/down 10:25 [1] 1.82 km (5:43 / km) +23m 5:22 / km
shoes: Inov8 Mudclaw 300

Orienteering 50:40 [3] **** 7.55 km (6:43 / km) +53m 6:29 / km
spiked:18/19c shoes: Inov8 Mudclaw 300

BOF Racing Camp - Loch Vaa Long - 3DReRun



Much better than this morning and legs felt alright. Stomach churning from lunch though, and got sloppy at the end but no mistakes but just cutting bits out the technique.

Running - Trail / Terrain warm up/down 3:00 [1] 0.55 km (5:26 / km)
shoes: Inov8 Mudclaw 300

9 PM

Stretching/Rolling 14:00 [0]

Thursday Feb 15 #

6 AM

Running - Trail / Terrain (Shakeout #1) 14:59 intensity: (13:44 @1) + (1:15 @2) 3.0 km (5:00 / km) +33m 4:44 / km
ahr:135 max:149 shoes: Salomon S-Lab Sonic

10 AM

Running - Trail / Terrain warm up/down 19:11 intensity: (18:21 @1) + (40 @2) + (10 @3) 2.4 km (8:00 / km) +24m 7:37 / km
ahr:128 max:164 shoes: Inov8 X-Talon 200

Orienteering tempo 29:28 intensity: (13 @1) + (3 @2) + (50 @3) + (23:00 @4) + (5:22 @5) *** 5.06 km (5:50 / km) +60m 5:30 / km
ahr:181 max:187 spiked:16/17c shoes: Inov8 X-Talon 200

BOF Racing Camp - Inshriac Relay - 3DReRun



Of the front in a train of me, Nixon and Pete B. Good stuff :)

Running - Trail / Terrain warm up/down 6:26 [1] 0.94 km (6:49 / km) +5m 6:38 / km
ahr:133 max:141 shoes: Inov8 X-Talon 200

1 PM

Running - Trail / Terrain warm up/down 10:01 intensity: (8:06 @1) + (1:55 @2) 1.85 km (5:25 / km) +15m 5:12 / km
ahr:139 max:158 shoes: VJ Supra 2

Orienteering 38:28 intensity: (4:07 @1) + (10:05 @2) + (24:16 @3) *** 4.87 km (7:54 / km) +89m 7:15 / km
ahr:159 max:172 spiked:15/15c shoes: VJ Supra 2

BOF Racing Camp - Inshriac Middle - 3DReRun



Chill paced middle in the afternoon. All good technically.
10 PM

Stretching/Rolling 11:00 [0]

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Training Targets

Jan 1 – Dec 31 (365d)
Orienteering
+ Running Drills
+ Running - Road / Track
+ Running - Trail / Terrain
3500km
actual:467km13%
projected:3342.3km95%

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AͲ's orienteering training log




  • Jun 17, 2050 [1,686w, 2d]: Y - wmoc 2050 M50

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