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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: noRa

In the 7 days ending May 20:

activity # timemileskm+m
  Orienteering3 2:39:02 13.35(11:55) 21.49(7:24) 415
  Strength and Conditioning2 1:25:00
  Cycling2 1:20:00
  Climbing1 1:00:00
  Running3 55:03 5.59(9:51) 8.99(6:07) 50
  Swimming1 45:00 1.24(36:13) 2.0(22:30)
  Stretching/Physio1 30:00
  Total7 8:34:05 20.18 32.48 465
  [1-5]6 7:04:05

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MoTuWeThFrSaSu

Sunday May 20 #

Running warm up/down 5:29 [1] 0.71 km (7:43 / km)
shoes: Pink MM

Orienteering 27:24 [4] 4.4 km (6:14 / km) +55m 5:52 / km
ahr:170 max:185 shoes: Pink MM

Running 8:52 [1] 1.2 km (7:23 / km)
ahr:132 max:143 shoes: Pink MM

Saturday May 19 #

Running warm up/down 10:41 [1] 1.81 km (5:54 / km)
ahr:116 max:149 shoes: Pink MM

Orienteering 1:39:15 [3] 11.5 km (8:38 / km) +300m 7:38 / km
ahr:162 max:182 shoes: Pink MM

Friday May 18 #

Climbing 1:00:00 [0]

With Saz. Good fun and new routes completed that took a couple of goes so were pretty satisfying!

Stretching/Physio 30:00 [0]

Thursday May 17 #

Strength and Conditioning 35:00 [1]

Didn't have quite as much time as originally planned so skipped weights and did some core instead.
Bent knee iron cross, rollover into v-sit, rocking frog, fire hydrants (both ways), mountain climbers, cossack squats, rear foot elevated hip flexor stretch, TRX hip exercise.
Thoracic stretches, goblet squat, KB SL hip hinge, Inch worm, Spiderman, TRX, SL box squats, band walks.
8 core exercises 30:10 + 90s Plank

Swimming 45:00 [3] 2.0 km (22:30 / km)

WU/D + 5 x 200m faster
Little bit hard cos I haven't done it for ages!

Wednesday May 16 #

Cycling 40:00 [1]

Orienteering 32:23 [3] 5.59 km (5:48 / km) +60m 5:30 / km
ahr:152 max:174 shoes: New Asics GT2000

North Berwick Sprintelope.
Fun to run around the town. Never feel that brill on a Wed eve but a good little run around. Ice cream and chips after. Bit of pain in my R knee (middle, front) before and after, didn't seem to be a problem when running.

Tuesday May 15 #

Strength and Conditioning 50:00 [1]

Bent knee iron cross, rollover into v-sit, rocking frog, fire hydrants (both ways), mountain climbers, cossack squats, rear foot elevated hip flexor stretch, TRX hip exercise.
Thoracic stretches, goblet squat, KB SL hip hinge, Inch worm, Spiderman, TRX, Bulgarian squat, SL box squats.
Back Squat: 3x8 (20) 40, 44, 404
Deadlift: 3x8 44, 60, 60

Monday May 14 #

Cycling 40:00 [1]

V hot today and wind was the opposite way.

Running 30:01 [2] 5.27 km (5:42 / km) +50m 5:26 / km
shoes: New Asics GT2000

Easy 30 while my potato was cooking!
0.95D/km

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