Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AliMas

In the 7 days ending Feb 26, 2017:

activity	#	time	miles		km		+m
Orienteering	7	7:01:19	42.94	(9:49)	69.1	(6:06)	24
Running	7	2:15:18	15.45	(8:46)	24.86	(5:27)	36
Strength and Conditioning	1	40:00
Cycling	1	30:00
Total	9	10:26:37	58.38		93.96		60
[1-5]	9	9:46:37

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Sunday Feb 26, 2017 #

Running 9:07 [1] 1.8 km (5:04 / km) +20m 4:48 / km

Back in Edinburgh, surprisingly sunny crawl to the gym.

Cycling 30:00 [1]

SSS, with appearances from Dan, Felly, Madara and Beth.

Saturday Feb 25, 2017 #

Running 11:49 [2] 2.07 km (5:43 / km)
shoes: VJ Bold O

Orienteering 17:46 [3] 3.54 km (5:01 / km)
shoes: VJ Bold O

Forest sprint in Guardamar, real nice fun course. Lots of faffing from me and miss punched one of them. Feeling fairly coldy so easy trainings for a few days.

Running 20:15 [2] 3.5 km (5:47 / km)
shoes: VJ Bold O

Orienteering 43:04 [2] 7.09 km (6:04 / km)
shoes: VJ Bold O

Very nice easy o in the sun. Orienteering much better than earlier in the week so a nice way to finish the tour.

Friday Feb 24, 2017 #

Running 6:11 [2] 1.11 km (5:34 / km)
shoes: VJ Bold O

Orienteering 54:15 [2] 8.21 km (6:36 / km)
shoes: VJ Bold O

Easy on a different bit of guardamar, variable green made it a bit tricky and dirty in places. Some good and some very bad but I still thought it was reasonably enjoyable.

Thursday Feb 23, 2017 #

Running 10:40 [2] 1.86 km (5:44 / km)
shoes: Asics gel zaraca 3

Orienteering 23:31 [3] 4.2 km (5:36 / km)
shoes: Asics gel zaraca 3

Sprint trenning
Felt bad so just jogged it, still was tricky enough for me to mess up a fair bit. Not concentrating very well.

Running 6:47 [2] 0.85 km (7:59 / km)
shoes: Asics gel zaraca 3

Speedy

Running 10:20 [2] 1.89 km (5:28 / km)
shoes: VJ Bold O

Orienteering 43:26 [4] 9.29 km (4:41 / km)
shoes: VJ Bold O

Mass start o-intervals on some pretty fast terrain which was enjoyable. Definitely much better in this sort of terrain than yesterday where you had to slow down to read the map much more.

Wednesday Feb 22, 2017 #

Running 3:02 [2] 0.57 km (5:19 / km)
shoes: VJ Bold O

Orienteering 4:25 [2] 0.67 km (6:36 / km)
shoes: VJ Bold O

10 AM

Orienteering 2:07:29 [3] 19.51 km (6:32 / km) +24m 6:30 / km
shoes: VJ Bold O

100 control course, long, tough and lots of mistakes. Nice.

Tuesday Feb 21, 2017 #

Running 18:12 [2] 2.92 km (6:14 / km)
shoes: Asics gel zaraca 3

Running warm up/down 15:50 [2] 2.78 km (5:42 / km)
shoes: Asics gel zaraca 3

Orienteering 1:01:48 [2] 9.96 km (6:12 / km)
shoes: VJ Bold O

Easy enjoyable course round Guardamar Norte again. Much better today even if all the lads did coming through me.

10 AM

Running 23:05 [4] 5.51 km (4:11 / km) +16m 4:08 / km
shoes: Asics gel zaraca 3

12x 1(1) on an undulating road next to the place.

Was really good to be running in a proper pack with the lads and was running pretty well. Nice not to be cold.

Monday Feb 20, 2017 #

Orienteering 45:35 [2] 6.63 km (6:53 / km)
shoes: VJ Bold O

First session in Spain, got nicely lost straight away. Excellent stuff but feeling pretty tired.

Strength and Conditioning 40:00 [0]

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