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Attackpoint - performance and training tools for orienteering athletes

Training Log: Frostbite

In the last 7 days:

activity # timemileskm+m
  running2 1:30:12 10.2(8:51) 16.42(5:30)
  Speed and Strength1 1:00:00 4.0(15:00) 6.44(9:19)
  orienteering1 56:09 4.04(13:54) 6.5(8:38)
  Terrain running1 51:51 4.5(11:31) 7.24(7:10) 300
  Total5 4:18:12 22.74(11:21) 36.59(7:03) 300
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Saturday Feb 16 #

Terrain running 51:51 [4] 4.5 mi (11:31 / mi) +300m 9:33 / mi

Woodhouse Ridge and Sugarwell. Tired and slow. Lovely day.

Thursday Feb 14 #

Speed and Strength 1:00:00 [4] 4.0 mi (15:00 / mi)

Warm up

8 x (1 min jog, 45 sec "race pace", 15 sec sprint)

Circuits, 2 x mountain climber, press ups, dips, squats and wall squat, 40 secs on 20 secs off.

10 minutes of 40m uphill sprint, jog, up steps sprint, jog/walk back to the bottom

Warm down and stretch

Wednesday Feb 13 #

running 1:06:06 [3] 7.0 mi (9:27 / mi)

Butcher Hill, Newlay, Kirkstall road route. Steady. Pleasant evening.

Tuesday Feb 12 #

running 24:06 [5] 3.2 mi (7:32 / mi)

Weetwood and Lawnswood.

Sunday Feb 10 #

orienteering 56:09 [4] 6.5 km (8:38 / km)

Cumbrian Galoppen, Hawse End, Blue Course. Very easy, especially compared to Great Tower. I dithered before #2 losing about 30 seconds but that was the only time lost really. Paul Taylor was in sight behind me from #3 through to #11, and then in front of me from #12 to the finish, so it turned into a bit of a burn up. Well, a fairly slow motion burn up but I was trying hard.

Nice runnable forest, some steep climbs and descents, easy orienteering.

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