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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lexc

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Orienteering2 2:46:26 17.55(9:29) 28.25(5:53) 455
  Gym2 2:00:00
  Running3 1:34:31 13.05(7:15) 21.0(4:30) 257
  Cycling1 30:00
  Total7 6:50:57 30.6 49.25 712
  [1-5]6 4:50:57
averages - sleep:8 weight:69kg

» now

Sunday Oct 16, 2016 #

Orienteering race 1:13:02 [5] 12.18 km (6:00 / km) +211m 5:31 / km
ahr:165 max:200 shoes: Icebug Zeal OLX

Ran a good, controlled race which did the job and got top points for interlopers (!!!) - turns out I actually lost a reasonable amount of time but I think it's the kind of area that everyone did. No major time losses (few mins at the start, couple at the end). Decent race and was fun (almost interval like) with all the timed out crossing points :)


XC results - done alright for first one back but a good minute off where I want to be challenging by the end of the season :)


Saturday Oct 15, 2016 #

2 PM

Running warm up/down 21:27 [2] 3.39 km (6:20 / km) +15m 6:11 / km
ahr:134 max:161 shoes: Nike Vomero 10

Warm up and drills with Leitch

Running race 30:51 [5] 8.82 km (3:30 / km) +119m 3:17 / km
ahr:150 max:167 shoes: Brooks Cross Country 2012


First xc since March 2015.

Fun little course around Stirling - longer than I've ever ran before by about 3km! Basically Buchart started fast and though I was trying to keep everything under control and easy I got dragged along. After the first lap I knew if mucked up and the next two laps were pain and me wondering when it'd end. Quite a few people went past me but all things considered I held my form together quite well and kept everything under control. Finished in a decent enough position and very satisfyingly 1 whole second ahead of Jack ;)

LOVE CROSS COUNTRY and can't wait to get some decent training under my belt and push up higher!!! :) :)

Running warm up/down 11:10 [2] 2.13 km (5:15 / km) +23m 4:58 / km
ahr:159 max:174 shoes: Nike Vomero 10

Warm down feeling pretty tired

Friday Oct 14, 2016 #

2 PM

Cycling 30:00 [1]
(rest day)

SSS - so so so so domsy - hurts to put my hands above my head atm.

Thursday Oct 13, 2016 #

7 AM

Gym 1:00:00 [0]

Tough gym day - rough starting time.
Felt like I knew more about what I was actually meant to be doing in each exercise so could work harder.

Running 1:50 [3] 0.45 km (4:04 / km)
shoes: Nike Vomero 10

To and from the gym
7 PM

Orienteering 1:33:24 [3] 16.07 km (5:49 / km) +244m 5:24 / km
ahr:152 max:178 slept:8.0 weight:69kg shoes: inov8 mudclaws 300

Braids orienteering course plus jog back planned kindly by Trimothy. Enjoyed it and technically seemed pretty sound. Some bearings straighter than Gustav in there. Will upload doma later.

Bit more miles/hours than I was expecting today. Will monitor how I'm feeling tomorrow before making a decision on running the XC this weekend.

Wednesday Oct 12, 2016 #

(rest day)

Don't want to push things but I think I'm on the way up and out!!!

Tuesday Oct 11, 2016 #


Physio says I got some problems in my left foot to do with my arches that are needing sorted.

Running 29:13 [3] 6.21 km (4:42 / km) +100m 4:21 / km
ahr:156 max:178 shoes: Nike Vomero 10

cheeky run trying to tame the pace of BRUTUS. Think I just about succeeded. It's hard to know how ill I really am.... Coughey and phlegmy half the time, almost very good the other half. Got bored of being bored.

Monday Oct 10, 2016 #

5 PM

Gym 1:00:00 [0]

Standard gym - still coughing up a lot of phlegm.

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