Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: noRa

In the 7 days ending Dec 22, 2016:

activity	#	time	miles		km		+m
Stretching/Physio	7	2:50:00
Cross Trainer	2	2:00:00	9.88	(12:09)	15.9	(7:33)
Running	2	1:42:30	9.03	(11:21)	14.54	(7:03)	387
Orienteering	1	1:10:00	5.48	(12:46)	8.82	(7:56)	96
Strength and Conditioning	2	1:00:00
Spinning	1	45:00
Swimming	1	25:00	0.68	(36:35)	1.1	(22:44)
Total	7	9:52:30	25.08		40.36		483
[1-5]	6	7:02:30

2:35

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Thursday Dec 22, 2016 #

Strength and Conditioning 30:00 [1]

WU: Thoracic stuff, goblet squat, KB SL hip hinge, inch worm, press ups, SL box squat, Bulgarian squat, TRX, chin ups 3x5, BOSU
Reverse OH lunge: 3x10, 25kg
OH Squat: 3x10 25kg
Reduced session again, all I had time for and R ankle still not right.

Cross Trainer 1:30:00 [1] 11.8 km (7:38 / km)

Steady. Had planned an hour but How to Train your Dragon, which is a buzz film, was on so watched the whole thing and did 90mins.

C • Agree 4

Stretching/Physio 35:00 [0]

Wednesday Dec 21, 2016 #

Spinning 45:00 [3]

10mins WU/D + 5x 4mins(1min). Tough and so hungry as doing at the end of a long day but did it!
15.6 miles

Stretching/Physio 25:00 [0]

Stretch and physio

Tuesday Dec 20, 2016 #

Strength and Conditioning 30:00 [1]

WU: Thoracic stuff, goblet squat, KB SL hip hinge, inch worm, press ups, SL box squat, Bulgarian squat, TRX, chin ups 3x5, BOSU
Reverse OH lunge: 3x10, 25, 25, 25kg
OH Squat: 3x10 25kg

Just a short session, no time for anything more and R ankle not feeling fab, decided that heavy weights wouldn't be clever.

Cross Trainer 30:00 [2] 4.1 km (7:19 / km)

Steady.

Stretching/Physio 5:00 [0]

Monday Dec 19, 2016 #

Stretching/Physio 20:00 [0]
(rest day)

Physio and finally getting some rolling done.
Feeling completely knackered after the weekend.
Went over on R ankle at the start of the O yesterday, thought nothing of it but ankle not feeling fab today.

Sunday Dec 18, 2016 #

Running 1:26:07 [3] 11.9 km (7:14 / km) +373m 6:15 / km
ahr:151 max:179 shoes: More Mile Cheviot 3 Purple/Gre

Run up Creag Bheag with Matt, Alex, Peter and Andrew before some orienteering on the Glen Gynack map and then run back to the car with Alison.
So much fun, managed to stay with the boys (though they did wait a couple of times) and actually felt ok. Downhill is the besttt!
Orienteering was good apart from 12 where I just missed it, faffed and then realised it was right there.

Stretching/Physio 40:00 [0]

Saturday Dec 17, 2016 #

Running warm up/down 13:14 [1] 2.2 km (6:01 / km) +14m 5:50 / km
ahr:154 max:189 shoes: More Mile Cheviot 3 Purple/Gre

WU with Kirstin. Pretty sure my HR was not that high...

Orienteering 29:54 [4] 3.91 km (7:39 / km) +31m 7:21 / km
ahr:165 max:186 shoes: More Mile Cheviot 3 Purple/Gre

Achlean, Green.
Really enjoyed it. Orienteering pretty well, slightly hesitant on a few of them, was't always reading the map properly or planning ahead enough. Sped up at the end to dip under the hour!

Running warm up/down 3:09 [1] 0.44 km (7:10 / km)
ahr:103 max:142 shoes: More Mile Cheviot 3 Purple/Gre

Tiny WD, couldn't really be bothered with a proper one and knew I was running again so decided I didn't need to.

Orienteering 40:06 [3] 4.91 km (8:10 / km) +65m 7:40 / km
ahr:153 max:176 shoes: More Mile Cheviot 3 Purple/Gre

SEDS Festive-O peg relay including run to the start and a little jog after.
Ended up running round with Kirstin and Andrew. Was lots of fun!

Stretching/Physio 40:00 [0]

Proper stretch sesh and physio stuff.

Friday Dec 16, 2016 #

Swimming 25:00 [2] 1.1 km (22:44 / km)

Feeling very tired, getting up was a struggle. OK once I got to the pool but was pretty glad I only had time for 25mins! Just steady swimming today.

Stretching/Physio 5:00 [0]

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