Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lexc

In the 7 days ending Jun 4, 2017:

activity	#	time	miles		km		+m
Orienteering	2	3:12:57	24.02	(8:02)	38.66	(4:59)	681
Running	3	3:00:44	23.36	(7:44)	37.6	(4:48)	475
Total	5	6:13:41	47.39	(7:53)	76.26	(4:54)	1156

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Sunday Jun 4, 2017 #

10 AM

Orienteering tempo 41:36 [4] 8.4 km (4:57 / km) +98m 4:41 / km
ahr:145 max:179 shoes: inov8 mudclaws 300

16mins WUP
16mins Braco - relay training, good fun, relatively high intensity
10mins WDN

Orienteering intervals 59:38 [4] 12.8 km (4:40 / km) +259m 4:14 / km
ahr:154 max:192 shoes: Alpha 2.0

Some really good sprintervals around Stirling uni. Loads of "uncrossable walls" added onto the map created absolute mayhem. Really decent session though, felt like when it goes right I'm almost playing with the big guys, main problem is the amount I take on from the map at each glance, maybe not always seeing the quickest routes. V enjoyable. With Pete, Kris, Jonny and Sminty.

Saturday Jun 3, 2017 #

10 AM

Orienteering warm up/down 1:31:43 [4] 17.46 km (5:15 / km) +324m 4:48 / km
ahr:151 max:190 shoes: Nike Vomero 10

15mins - WUP

28mins - Sprint interval session 5 intervals, 1min rec.

17mins - jogging around, recovering

12mins - sprint relay training

18mins - WDN

Really good training with the sprint guys - pretty cool area and 1 horrendous mistake. Other than that generally running pretty well and had an alright head to head with Kris towards the end of the relay before I died. Good day.

Friday Jun 2, 2017 #

7 PM

Running warm up/down 19:24 [2] 3.15 km (6:10 / km) +8m 6:05 / km
ahr:137 max:170 shoes: Nike Vomero 10

WUP and drills

Running race 8:44 [5] 3.0 km (2:55 / km) +13m 2:51 / km
ahr:141 max:156 shoes: Adidas Adizero Cadence 2 -2014

Ahh don't know how to feel after that - times starting to slide again in the right direction but I'm still miles off where I want to and should be!!

Still, promising regarding the progression of times this season.

1st km: 2:52
2nd km: 2:54
3rd km :2:57

Frustrating to know that I was ahead of Jonny on the last lap yet while he kicked on and dropped dirt on the last lap (along with a comfy sub 8:40) I crawled around slowly, not able to find the motivation to salvage a decent time.

Interesting, think I'm mostly just still out of practice from my year away!

Running warm up/down 30:15 [3] 6.2 km (4:53 / km) +10m 4:50 / km
ahr:159 max:180 shoes: Nike Vomero 10

Beefy warm down, nice, cruisy

Thursday Jun 1, 2017 #

Note
(rest day)

Bit lazy tbh - race tomorrow though then back to normal

Wednesday May 31, 2017 #

8 PM

Running warm up/down 8:35 [2] 1.77 km (4:51 / km) +7m 4:45 / km
ahr:131 max:145 shoes: Nike Flyknit Racer

WUP n drills

Running intervals 35:21 [4] 6.95 km (5:05 / km) +71m 4:50 / km
ahr:141 max:178 shoes: Nike Flyknit Racer

3x1km, 2x(200m, 200m, 400m)

Times:
3:01, 2:58, 2:52
31, 32, 65
32, 31, 62

Naughty sesh with the PB 75ers (after I mucked the pacing on the first one oopsie sorry Pete) after that session got fun and I felt good. The last km was a run at 3min/km then give it some on the last lap (cheeky 64). Enjoying training atm :)

Running warm up/down 10:13 [2] 2.13 km (4:48 / km) +23m 4:33 / km
ahr:153 max:169 shoes: Nike Flyknit Racer

Forgot to do a warm down so parked and did it around the KF. Nice evening.

Tuesday May 30, 2017 #

3 PM

Running 1:08:12 [3] 14.4 km (4:44 / km) +343m 4:14 / km
ahr:164 max:190 shoes: Alpha 2.0

Good run with Bash, quite a reasonable pace and some decent climbs. Good fun. B+B, feeling quite good.

Monday May 29, 2017 #

Note
(rest day)

Hjem tid

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