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Attackpoint - performance and training tools for orienteering athletes

Training Log: PM

In the last 7 days:

activity # timemileskm+m
  Orienteering3 2:16:46 11.94(11:27) 19.22(7:07) 26224 /32c75%
  Running5 1:34:08 9.41(10:00) 15.15(6:13) 2
  Weights2 1:30:00
  Total7 5:20:54 21.36 34.37 26324 /32c75%
  [1-5]7 4:50:31
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ThFrSaSuMoTuWe

Tuesday Jan 22 #

5 PM

Weights 55:00 [3]

Warm up, then 6 exercises (4 sets of 5 reps), including some core work, and then warm down.

Monday Jan 21 #

3 PM

Running 35:04 intensity: (17:00 @0) + (12:02 @1) + (6:02 @3) 6.24 km (5:37 / km)
ahr:109 max:117

Easy recovery run after the weekend

Sunday Jan 20 #

10 AM

Running warm up/down 4:58 [3] 0.81 km (6:07 / km)

Orienteering 21:32 [4] ** 2.89 km (7:26 / km) +40m 6:58 / km
spiked:15/20c

Sprint relay at University of Surrey with Talent squad. Scrappy in places...

Orienteering warm up/down 12:28 [3] 1.94 km (6:26 / km) +23m 6:04 / km

Orienteering 15:31 [3] 2.75 km (5:38 / km) +43m 5:14 / km

At University of Surrey on Talent squad camp, shadowing on a route choice Puzzle O course.

Running warm up/down 7:46 [3] 1.2 km (6:28 / km)

Saturday Jan 19 #

1 PM

Running warm up/down 14:56 [3] 2.59 km (5:46 / km)
shoes: Inov-8 XTalon 230

Orienteering 18:02 [3] 2.54 km (7:06 / km) +28m 6:43 / km
shoes: Inov-8 XTalon 230

At Winterfold on Talent squad camp, shadowing pairs on a map memory course.

Orienteering 8:16 [3] 0.72 km (11:30 / km) +12m 10:36 / km
shoes: Inov-8 XTalon 230

At Winterfold on Talent squad camp, shadowing pairs on a map memory course.

Orienteering 30:44 [3] 4.19 km (7:20 / km) +116m 6:27 / km
shoes: Inov-8 XTalon 230

At Winterfold on Talent squad camp, shadowing pairs on a map memory course.

Friday Jan 18 #

10 AM

Weights 35:00 [3]

Warm up, then 6 exercises (3 sets of 5 reps), including some core work, and then warm down. A touch rushed today, as heading to camp straight after session.

Thursday Jan 17 #

2 PM

Running warm up/down 10:52 intensity: (45 @0) + (1:37 @1) + (6:12 @2) + (2:18 @3) 1.07 km (10:12 / km)
ahr:124 max:140

Running warm up/down 5:02 intensity: (2:10 @2) + (1:52 @3) + (1:00 @4) 0.6 km (8:23 / km) +2m 8:17 / km
ahr:139 max:147

Running 5:20 [4] 1.4 km (3:49 / km)
ahr:162 max:168

1.5k time trial with S&C students- it hurts!!

Running warm up/down 2:43 intensity: (27 @0) + (2:06 @1) + (10 @3) 0.31 km (8:49 / km)
ahr:115 max:123

6 PM

Running warm up/down 7:27 intensity: (1:34 @0) + (4:57 @1) + (40 @2) + (16 @3) 0.93 km (8:00 / km)
ahr:116 max:129 shoes: Inov-8 XTalon 230

Orienteering 30:13 intensity: (10:37 @0) + (7:17 @1) + (10:31 @2) + (1:48 @3) *** 4.19 km (7:13 / km)
ahr:114 max:138 spiked:9/12c shoes: Inov-8 XTalon 230

Talk O session at club with Nick L revisiting course from last week and focussing on plan

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