Attackpoint - performance and training tools for orienteering athletes

Training Log: Frostbite

In the last 7 days:

activity

time

miles

running

1:30:12

10.2

(8:51)

16.42

(5:30)

Speed and Strength

1:00:00

4.0

(15:00)

6.44

(9:19)

orienteering

56:09

4.04

(13:54)

6.5

(8:38)

Terrain running

51:51

4.5

(11:31)

7.24

(7:10)

300

Total

4:18:12

22.74

(11:21)

36.59

(7:03)

300

1:06

0:00

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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