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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: noRa

In the 7 days ending Sep 17:

activity # timemileskm+m
  Running4 2:22:23 14.76(9:39) 23.75(6:00) 290
  Cycling2 1:00:00
  Stretching/Physio7 55:00
  Orienteering1 53:20 4.26(12:31) 6.86(7:46) 50
  Climbing1 45:00
  Strength and Conditioning1 45:00
  Total7 6:40:43 19.02 30.61 340
  [1-5]5 5:00:43

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MoTuWeThFrSaSu

Sunday Sep 17 #

Running 6:51 [2] 1.23 km (5:34 / km)
ahr:138 max:154 shoes: Black + Purple MM

To the start with Grace, Mehmet and Gemma

Orienteering 53:20 [3] 6.86 km (7:46 / km) +50m 7:30 / km
ahr:135 max:156 shoes: Black + Purple MM

Team Score-O Challenge.
Score with a little twist of extra controls on maps at some of them. Enjoyed it overall, but feeling a bit drained and struggling in terrain. Brain not fully working for the tactics!

Running 8:50 [2] 1.1 km (8:02 / km)
ahr:124 max:149 shoes: Black + Purple MM

Collecting a couple of controls with Grace.

Stretching/Physio 15:00 [0]

Saturday Sep 16 #

Running 48:55 [2] 8.42 km (5:49 / km) +50m 5:39 / km
ahr:137 max:160 shoes: Asics GT 2000 v5

Round Loch Morlich from Glenmore Lodge. Accidentally joined a race which I think I was doing well in, never had so much praise on a run! It was hilarious! Pretty wet but love the woods here.

Stretching/Physio 5:00 [0]

Friday Sep 15 #

Stretching/Physio 5:00 [0]

Another full on day, train at 06.30 and didn't really stop again until 21.30...

Thursday Sep 14 #

Stretching/Physio 5:00 [0]

Mad day, Dumfries for work and then a wedding!

Wednesday Sep 13 #

Running 1:01:20 [2] 10.3 km (5:57 / km) +200m 5:26 / km
ahr:138 max:170 shoes: Asics GT 2000 v5

Easy round the seat with Julie and Saz. Everything feeling a bit heavy but not too bad and a fab chatty pace :) Also popped in to see the end of the EUOC hill run. Saw lotsa dogs and a couple of puppies and saw some cows!! Got a bit drenched by the rain...

Cycling 20:00 [1]

To and from Saz's. Wouldn't normally bother logging but was trying a bit harder than usual. Absolutely torrential rain, was like being in a shower...

Stretching/Physio 15:00 [0]

Tuesday Sep 12 #

Strength and Conditioning 45:00 [3]

Just about enough time, ideally will have time for core as well as a few other exercises.
Bent knee iron cross, rollover into v-sit, rocking frog, fire hydrants (both ways), mountain climbers, cossack squats, rear foot elevated hip flexor stretch, hip rotations using TRX.
Thoracic stretches, goblet squat, KB SL hip hinge, Inch worm, Bulgarian squat, TRX, SL box squats, BOSU reverse lunge.
Back squat 3x8 (20) 40, 40, 40kg
Deadlift 3x8 (40) 50, 50, 50kg
Could feel the back working, so won't up the weight much yet

Climbing 45:00 [0]

New orange routes up which were fun, some harder than others. Big group of clearly new people came in but unfortunately they were more interested in showing off than climbing, thankfully had to leave anyway...

Stretching/Physio 5:00 [0]

Monday Sep 11 #

Cycling 40:00 [1]

To and from work, feeling ok after the weekend.

Running 16:27 [1] 2.7 km (6:06 / km) +40m 5:40 / km
shoes: Asics GT 2000 v5

Was supposed to be "running" with a friend but we just ended up going for a walk. Felt awful running to hers but the walk did help to loosen everything and felt better on the way back.

Stretching/Physio 5:00 [0]

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