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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cake

In the 7 days ending Nov 12:

activity # timemileskm+m
  Running3 2:31:00 11.25(13:26) 18.1(8:21) 250
  O1 52:00 2.61(19:56) 4.2(12:23) 100
  Cross Training2 50:00
  S&C1 5:00
  Total7 4:18:00 13.86 22.3 350

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Sunday Nov 12 #

Running long 1:10:00 intensity: (10:00 @1) + (1:00:00 @2) 8.0 km (8:45 / km) +150m 8:00 / km
shoes: Scott Blue/Yellow

PV, feeling a bit UTW so Very slow. There was walking.

Saturday Nov 11 #

O race 52:00 [4] 4.2 km (12:23 / km) +100m 11:04 / km
shoes: Walsh PBs

Night O in Knaresbrough.

Friday Nov 10 #

Cross Training 20:00 [2]
shoes: Red Scott

Cross trainer and bike.

Thursday Nov 9 #

Cross Training 30:00 [2]
shoes: Red Scott

Elliptical and bike

Wednesday Nov 8 #

S&C 5:00 [1]

Tuesday Nov 7 #

Running intervals 43:00 intensity: (30:00 @2) + (13:00 @4) 5.3 km (8:07 / km) +40m 7:49 / km
shoes: Scott Blue/Yellow

PV, intervals. 750x3. 4’30 (uphill), 4’10, 4’10. (Both downhill). Tracks soft surface. Whilst this was in the dark it shows that speed needs work. Wasn’t too keen to go out, good to get it done.

Monday Nov 6 #

Running 38:00 [2] 4.8 km (7:55 / km) +60m 7:27 / km
shoes: Scott Yellow

Recovery, endcliffe and PV

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