Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Skunkie

In the 7 days ending Nov 22, 2015:

activity	#	time	miles		km		+m
Running	6	5:13:04	33.88	(9:14)	54.52	(5:45)	493
Orienteering	2	1:38:11	9.63	(10:12)	15.5	(6:20)	226
Strength and Conditioning	2	1:15:00
Total	7	8:06:15	43.51		70.02		719

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Sunday Nov 22, 2015 #

Orienteering 38:56 [4] 7.71 km (5:03 / km) +111m 4:43 / km

OK Nuts at Winterfold - blue
Good fun, pretty easy course, slipped up losing around 20 seconds on 4 and lost time on the route choice the finish, but good run. Nice area!

Running warm up/down 23:45 [3] 3.29 km (7:13 / km)

Note

Easier week next week.

Blue - Splits

Saturday Nov 21, 2015 #

Running warm up/down 9:26 [3] 1.8 km (5:14 / km)

Easy jogging around Box Hill

Running 9:07 [3] 0.99 km (9:13 / km)

Running drills.

Running 29:54 [3] 4.95 km (6:02 / km)

Tricky exercise: run with a Venice sprint map memorising routes then drawing them on a blank map when you get to the end of the loop.

Running warm up/down 15:23 [3] 2.5 km (6:09 / km)

With Harry

Orienteering 59:15 [3] 7.79 km (7:36 / km) +115m 7:05 / km

Southern nights at Holmbury - blue
Pretty bad in places - need to work on exit direction and planning ahead. But there was some good orienteering at places. Head torch died at 12 so had to retire.

Running warm up/down 20:39 [3] 3.27 km (6:19 / km) +53m 5:50 / km

To the start and back from the finish.

Friday Nov 20, 2015 #

Strength and Conditioning 45:00 [3]

Usual :)

Running 28:54 [3] 4.93 km (5:52 / km) +185m 4:56 / km

Box hill run with the boys, very nice.

Thursday Nov 19, 2015 #

Running warm up/down 28:31 [3] 4.2 km (6:47 / km)

Warm up, circuits, strides and warm down.

Running 22:23 [3] 4.52 km (4:57 / km)

WHAC
Took it pretty easy tonight as I was feeling pretty dead.
2 x 800m [90 seconds], 2 x 400m [60 seconds], 2 x 800m [90 seconds], pretty short session.
Times: 2:39, 2:39, 70, 70, 2:39, 2:36.

Wednesday Nov 18, 2015 #

Running 1:11:24 [3] 14.74 km (4:51 / km) +255m 4:27 / km

Solo run up to Chanctonbury, was going to go a bit further but the weather was grim. Good fun!

Tuesday Nov 17, 2015 #

Running warm up/down 30:00 [3] 4.2 km (7:09 / km)

Warm up, circuits, strides and warm down.

Running 23:38 [4] 5.13 km (4:36 / km)

WHAC
12 x 60 seconds on 60 seconds off. Each 60s was about 320m but it varied with the wind. Good fun and a good turn out.

Monday Nov 16, 2015 #

Strength and Conditioning 30:00 [3]

Not much time, physics practical tomorrow

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