Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Skunkie

In the 7 days ending Jun 27, 2017:

activity	#	time	miles		km		+m
Running	10	5:16:02	42.78	(7:23)	68.85	(4:35)	823
Orienteering	3	3:19:43	16.29	(12:16)	26.21	(7:37)	333
Strength and Conditioning	2	45:00
Drills	1	6:23	0.51	(12:34)	0.82	(7:49)
Total	11	9:27:08	59.58		95.88		1156

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Tuesday Jun 27, 2017 #

Note

Gonna try and squeeze in 15 mins of core a day but this will not be logged

C • Morning 30s, 15 mins of cor... 6

10 AM

Running 28:49 [3] 6.13 km (4:42 / km) +51m 4:31 / km
ahr:153 max:184 shoes: Nike zoom pegasus 32

Easy morning shake out

6 PM

Running warm up/down 9:42 [2] 2.35 km (4:07 / km)
ahr:143 max:157 shoes: Nike elite zoom 8

Drills 6:23 [2] 0.82 km (7:49 / km)
ahr:134 max:161 shoes: Nike elite zoom 8

Running 41:50 [4] 9.73 km (4:18 / km) +2m 4:18 / km
ahr:160 max:199 shoes: Adizero takumi sen 3

Another Tuesday, another solo session on the track. Raining quite hard all session but apart from the rain the weather was superb. Tops off by the end.
10 min T [5'], 4 x 400m [90"], 4 x 300m [90"], 4 x 200m [90"], 3.175k, 67,66,66,67, 49,49,48,48, 29,29,30,30

Running warm up/down 15:13 [2] 3.43 km (4:26 / km) +2m 4:25 / km
ahr:156 max:175 shoes: Adizero takumi sen 3

Monday Jun 26, 2017 #

5 PM

Running 40:02 [3] 9.89 km (4:03 / km) +148m 3:46 / km
ahr:160 max:180 shoes: Nike zoom pegasus 32

Feeling good so why not eh

Strength and Conditioning 25:00 [2]

Doing some p4p, hard work

Sunday Jun 25, 2017 #

12 AM

Orienteering 1:31:30 [3] 9.5 km (9:38 / km) +150m 8:56 / km
shoes: VJ bold 7

Harvester 1st leg, lol, what a way to start my 19th birthday
Completely messed up 1, going well ticking off features nicely, then got very confused by some open brackeny bits and lost a very good chunk of time. In hindsight should of just patched it. Went well through 3 and 4. Fell over some time around there (can't really remember when) and managed to drop my compass. Great. Later realised, night O with no compass is really quite hard. Proceeded to muck up most controls. Head torch then died later on, brilliant. Let's just forget about this one.

Running warm up/down 12:14 [2] 2.5 km (4:54 / km) +45m 4:29 / km
shoes: VJ bold 7

Saturday Jun 24, 2017 #

2 PM

Running 33:44 [3] 5.96 km (5:40 / km) +184m 4:54 / km
ahr:127 max:166 shoes: Nike elite zoom 8

Easy Birkrigg banter with the boys

Friday Jun 23, 2017 #

11 AM

Running 49:44 [3] 10.08 km (4:56 / km) +175m 4:32 / km
ahr:146 max:178 shoes: Nike elite zoom 8

On them peng trails with Euzie, Will and Yam

Thursday Jun 22, 2017 #

11 AM

Running warm up/down 10:00 [2] 2.17 km (4:37 / km) +48m 4:09 / km
ahr:150 max:176 shoes: Nike elite zoom 8

Running 23:08 [4] 6.19 km (3:44 / km) +39m 3:38 / km
ahr:151 max:182 shoes: Nike elite zoom 8

Solo session on some gravely undulating road. Bit grim after being in skog for a week and a half but got it done.
5,4,3,2,1 mins [2 min jog], big bonk on the 3rd, lol.
3:04min/km, 3:02min/km, 3:12min/km, 3:03min/km, 2:54min/km

Running warm up/down 10:01 [2] 2.45 km (4:05 / km) +13m 3:59 / km
ahr:163 max:178 shoes: Nike elite zoom 8

12 PM

Strength and Conditioning 20:00 [1]

5 PM

Running warm up/down 7:53 [2] 1.53 km (5:10 / km) +20m 4:51 / km
ahr:135 max:144 shoes: VJ bold 7

Orienteering 36:30 [3] 5.7 km (6:24 / km) +95m 5:55 / km
shoes: VJ bold 7

6 PM

Running warm up/down 7:58 [2] 1.5 km (5:19 / km) +15m 5:03 / km
ahr:127 max:154 shoes: VJ bold 7

Wednesday Jun 21, 2017 #

11 AM

Running warm up/down 12:36 [2] 2.33 km (5:25 / km) +56m 4:50 / km
ahr:135 max:148 shoes: VJ bold 7

Orienteering 1:11:43 [3] 11.01 km (6:31 / km) +88m 6:16 / km
ahr:146 max:168 shoes: VJ bold 7

Running warm up/down 13:08 [2] 2.62 km (5:01 / km) +26m 4:47 / km
ahr:144 max:179 shoes: VJ bold 7

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