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Training Log Archive: faywalsh

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Running4 3:19:25 19.89(10:02) 32.0(6:14) 483
  Orienteering3 2:08:31 8.22(15:38) 13.22(9:43) 31
  Cross training 1 35:00
  Swimming1 30:00
  Strength and Conditioning1 25:00
  Total7 6:57:56 28.1 45.23 514

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MoTuWeThFrSaSu

Sunday Sep 25, 2016 #

Note
(sick) (rest day)

Cold + cough and feeling pretty grim

Saturday Sep 24, 2016 #

Note

Starting to get a cold so didn't run the Stirling sprint in the afternoon. Hung and collected some controls for the freshers training.
11 AM

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)

Orienteering 43:45 [3] 3.62 km (12:05 / km)

Polmaise - Compass course
12 PM

Orienteering 1:04:13 [3] 5.61 km (11:27 / km)

Tried to go straight to 8 and got stuck in undergrowth for 10 minutes, had been out for longer than planned so missed out 12&13.

Friday Sep 23, 2016 #

7 AM

Swimming 30:00 [1]

Nice easy swim in the slow lane

Thursday Sep 22, 2016 #

5 PM

Running 14:57 [2] 2.46 km (6:04 / km)
ahr:130 max:146

Orienteering 20:33 [3] 3.99 km (5:09 / km) +31m 4:57 / km
ahr:155 max:168

KB sprint course- legs were pretty dead, picked up a nice set of scratches on the way to 19 by falling over a tree root.

Running 18:41 [2] 3.0 km (6:14 / km) +69m 5:35 / km
ahr:152 max:170

Home via the lower Blackford path

Wednesday Sep 21, 2016 #

2 PM

Running long 1:30:18 [3] 13.87 km (6:31 / km) +383m 5:43 / km
ahr:143 max:178

Arthur's Seat long run - with Jenny and Saz, avoided most of the big climbs

Tuesday Sep 20, 2016 #

6 PM

Running 13:46 [3] 2.55 km (5:25 / km) +6m 5:21 / km
ahr:142 max:155

Running intervals 36:05 [4] 6.21 km (5:49 / km) +6m 5:47 / km

12 x 400m [90s] on the Meadows, started off in the 96s group but moved up to 91s after the 2nd rep.

Running 15:38 [3] 2.41 km (6:29 / km) +20m 6:13 / km
ahr:150 max:167

Monday Sep 19, 2016 #

7 AM

Cross training 35:00 [2]

Spin bike

Strength and Conditioning 25:00 [1]

Core in the MyGym after
3 sets of ab crunches x2 , Russian twists, plank, toe touches, leg raises, press ups, squats

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