Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: noRa

In the 7 days ending Oct 27, 2013:

activity	#	time	miles		km		+m
Cycling	5	2:08:30	22.09		35.55		120
Strength and Conditioning	2	2:00:00
Cross Trainer	3	1:45:00	9.63	(10:54)	15.5	(6:46)
Orienteering	1	1:15:37	6.37	(11:52)	10.25	(7:23)	152
Rowing	1	20:00	2.17	(9:12)	3.5	(5:43)
Stretching/Physio	1	10:00
Total	6	7:39:07	40.26		64.8		272
[1-5]	6	7:29:07

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Sunday Oct 27, 2013 #

Orienteering 1:15:37 [3] 10.25 km (7:23 / km) +152m 6:52 / km
shoes: Blue asics

SOUL 6, Lanark, Women's Open.
Really enjoyed the beginning in the town, took a dodgy route to 6, hadn't looked in the circle properly and seen the fence so had to go way round. Also lost over a minute when a man started talking to me and saying something about people scaring an old lady, didn't want to run off and ignore him because I didn't want him to think badly about orienteering so I stayed for what seemed like such a long time! The rest was fine navigationally but I didn't really enjoy it once it was in the woods.

Saturday Oct 26, 2013 #

Event: Tinto Twin - Night / Day - Incorporating SOUL6

Cycling 58:30 [3] 22.0 km (2:40 / km) +50m 2:38 / km

Out along the canal past the bypass, ran out of tarmac and so didn't go much further than that. Then back again. Was really nice, don't think I've been along most of it before.

C • canal 2

Friday Oct 25, 2013 #

Cycling warm up/down 30:00 [1] 6.0 km (5:00 / km) +70m 4:43 / km
shoes: Blue asics

Cross Trainer 40:00 [3] 5.8 km (6:54 / km)
ahr:160 max:195

5 mins easy at start and end and the rest was 2:1 intervals again. Quite tough at times but felt good to get my heart rate up!

Thursday Oct 24, 2013 #

Strength and Conditioning 1:00:00 [3]

Didn't do the agility stuff, did some single leg squats, calf raises and bosu stuff instead. Then some broomstick WU stuff.
3x8 OH squat (10,15,15) with step ups and thoracic twist.
3x7 exercises 40s on, 15s off
stretching and rolling

Cycling warm up/down 5:00 [1] 1.85 km (2:42 / km)

Cross Trainer 35:00 [3] 5.0 km (7:00 / km)

Did the 2:1 interval session on the crosstrainer with 5 mins easy at the end.

Cycling warm up/down 5:00 [1] 2.0 km (2:30 / km)

Wednesday Oct 23, 2013 #

Rowing 20:00 [3] 3.5 km (5:43 / km)

4 x 4sets of 30s hard, 30s easy, 1min between. Didn't really find it that difficult, might try something else next time.

Cross Trainer 30:00 [3] 4.7 km (6:23 / km)

Tried the other cross trainery thing in the my gym, I didn't like it as much as the other one, found I couldn't really get any speed up.

Cycling warm up/down 10:00 [1] 3.7 km (2:42 / km)

Easy 10mins on the bike to finish off in the gym.

Stretching/Physio 10:00 [0]

Tuesday Oct 22, 2013 #

Strength and Conditioning 1:00:00 [3]

Some mobility and agility stuff. Probably shouldn't have done it as it really agrivated my knee.
3x6 Back squat, 22.5, 25, 27.5
3x10 DB bench press, 10kg
Stretching and rolling.

Cycling warm up/down 20:00 [1]

Note

Had to put my bike in for some repairs, makes everything a bit awkward for the next few days.

Monday Oct 21, 2013 #

Note
(rest day)

Partly forced rest day. Knee was really sore after the weekend and had a really busy day.

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