Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Skunkie

In the 7 days ending Dec 11, 2016:

activity	#	time	miles		km		+m
Running	8	6:53:13	54.59	(7:34)	87.85	(4:42)	1249
Strength and Conditioning	1	1:00:00
Cycling	1	30:00
Orienteering	1	22:31	3.58	(6:17)	5.77	(3:54)	22
Drills	1	10:00	0.5	(20:07)	0.8	(12:30)
Total	8	8:55:44	58.67		94.42		1271

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Sunday Dec 11, 2016 #

10 AM

Running 1:33:45 [3] 19.22 km (4:53 / km) +375m 4:27 / km
ahr:137 max:143 shoes: Saucony peregrine 6

Long one with Ewan, nice day and good chat made it fly by. Feeling alright but Ewan was complaining the whole way ;)

C • Lol felt shit 5

Saturday Dec 10, 2016 #

8 AM

Running warm up/down 14:39 [2] 3.16 km (4:38 / km) +16m 4:31 / km
ahr:131 max:139 shoes: Brooks racer ST 5

Running 34:49 [4] 7.86 km (4:26 / km) +2m 4:26 / km
ahr:129 max:170 shoes: Brooks racer ST 5

Good session with Tim, Tam and Jonny.
1 lap tempo of the Meadows [3 mins], 8 x 300m [1 mins], 1 lap tempo of meadows.
Felt good on the first tempo running Jonny, felt crap on the 300s, then felt okay on the second tempo running with Jonny again. Windy as well which made everything harder.

Running warm up/down 15:43 [2] 3.23 km (4:52 / km) +16m 4:45 / km
ahr:135 max:147 shoes: Brooks racer ST 5

Friday Dec 9, 2016 #

Running 6:21 [3] 1.55 km (4:06 / km)
shoes: Brooks racer ST 5

To the gym

Cycling 30:00 [2]
shoes: Brooks racer ST 5

SSS very nice

Thursday Dec 8, 2016 #

6 PM

Running 33:00 [3] 6.65 km (4:58 / km) +118m 4:34 / km
ahr:142 max:170 shoes: Brooks racer ST 5

To the orienteering via kings with Tim and Tam. God damn yellow toner running low at Pollock.

Orienteering 22:31 [4] 5.77 km (3:54 / km) +22m 3:50 / km
ahr:152 max:190 shoes: Brooks racer ST 5

Running 27:10 [3] 5.84 km (4:39 / km) +19m 4:35 / km
ahr:145 max:159 shoes: Brooks racer ST 5

Home, dying

Wednesday Dec 7, 2016 #

2 PM

Running 1:27:19 [3] 16.23 km (5:23 / km) +531m 4:37 / km
ahr:151 max:180 shoes: Walsh PB Elite Racer

Nice weather, nice climbs, good craic.

Tuesday Dec 6, 2016 #

5 PM

Running warm up/down 12:19 [2] 2.77 km (4:27 / km) +14m 4:21 / km
ahr:140 max:152 shoes: Walsh PB Elite Racer

To DVC and then to the killing fields.

Running 36:01 [4] 9.75 km (3:42 / km) +55m 3:36 / km
ahr:177 max:199 shoes: Walsh PB Elite Racer

3 x 10 mins [2 mins]
Legs felt a bit dead before and at the start of the first rep but soon forgot about that. Running off the front with Jonny, pretty hard mentally as the reps were quite long but session went quite fast.

Running warm up/down 11:58 [2] 2.18 km (5:29 / km) +46m 4:58 / km
ahr:166 max:197 shoes: Walsh PB Elite Racer

Plod home

Drills 10:00 [2] 0.8 km (12:30 / km)
shoes: Walsh PB Elite Racer

Monday Dec 5, 2016 #

5 PM

Running 32:53 [3] 7.93 km (4:09 / km) +42m 4:03 / km
ahr:149 max:186 shoes: Brooks racer ST 5

Easy around he meadows with Will and Bash. For some reason the pace kept going up and up and up, was good fun.

Strength and Conditioning 1:00:00 [1]
shoes: Brooks racer ST 5

Gonna have some serious DOMS tomorrow.

6 PM

Running 7:16 [3] 1.5 km (4:51 / km) +16m 4:37 / km
ahr:142 max:177 shoes: Brooks racer ST 5

Home from gym.

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