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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lexc

In the 7 days ending Mar 13, 2018:

activity # timemileskm+m
  Running6 3:39:57 29.01(7:35) 46.69(4:43) 106
  Cycling2 2:42:03
  Orienteering3 2:17:52 15.51(8:53) 24.95(5:31) 149
  Gym1 1:00:00
  Total10 9:39:52 44.52 71.64 255
  [1-5]9 8:33:49

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WeThFrSaSuMoTu

Tuesday Mar 13, 2018 #

6 PM

Running warm up/down 20:23 intensity: (36 @0) + (13:14 @1) + (6:33 @3) 4.47 km (4:34 / km) +3m 4:33 / km
ahr:135 max:147 shoes: Nike Pegasus 33 #2

To track with many boys x
About 9 of us. Good fun.
Some drills too.

Running warm up/down 6:22 intensity: (2:36 @1) + (2:05 @2) + (1:41 @3) 0.82 km (7:43 / km)
ahr:144 max:162 shoes: Nike Zoom Flyknit Streak

Strides

Running intervals 38:33 [4] 9.93 km (3:53 / km) +1m 3:53 / km
ahr:161 max:170 shoes: Nike Zoom Flyknit Streak

2x4x800m [1min reps, 10min sets]

Started okay and felt fine. Led the 4th rep which wasted me a bit. Was planning on trying to do 5 of each set as Logan and Euan Gillham were doing 6 per set but died and kinda accepted mentally 4 would still be a decent session so bailed after 300m of an attempted 5th.

Glad I did bail as was dying come the end of the session. Obviously running with these boys in the shape they're in at the moment, and with the shape I'm in taken into account, was always gonna be a tough one. Enjoyed it though, it hurt so I'm making progress. Happy with what I did.

Yaldi.

Times:
2:17,17,17,18 - 2:18,19,21,21

Fully murked by the end. 1min rec ain't much ey.
C • Yaldi 2

Running warm up/down 17:53 intensity: (9 @0) + (5:15 @1) + (11:38 @2) + (51 @3) 3.71 km (4:49 / km) +42m 4:34 / km
ahr:151 max:177 shoes: Nike Pegasus 33 #2

Crawling home, legs hurting, good day.

Monday Mar 12, 2018 #

5 PM

Running 5:55 intensity: (18 @0) + (44 @1) + (4:53 @3) 1.78 km (3:20 / km) +14m 3:12 / km
ahr:129 max:138 (rest day) shoes: Nike Pegasus 33 #2

To gym, was late for the physio - he basically said do some x training, don't do a full week and mah achilles should be all G. Think I managed to get on it pretty early which has saved anything worse from happening! Feels pretty normal atm :)
6 PM

Gym 1:00:00 [0]

Gymgymgym

Sunday Mar 11, 2018 #

Note
(rest day)

Yaldi good camp

Saturday Mar 10, 2018 #

10 AM

Running 10:46 intensity: (26 @0) + (19 @1) + (10:01 @3) 2.32 km (4:39 / km) +19m 4:28 / km
ahr:124 max:138

Orienteering 40:08 intensity: (6 @0) + (20:06 @1) + (14:25 @2) + (5:31 @3) 6.58 km (6:06 / km) +87m 5:43 / km
ahr:147 max:171 shoes: Nike Pegasus 33 #2

Middle distance training. No compass. Quite good once I got into it!

Running 9:32 intensity: (8:52 @1) + (8 @2) + (32 @3) 2.01 km (4:44 / km) +12m 4:36 / km
ahr:141 max:163

7 PM

Running 11:16 intensity: (42 @0) + (6:38 @1) + (3:56 @3) 2.13 km (5:17 / km) +2m 5:15 / km
ahr:132 max:149

Orienteering 52:50 intensity: (9 @0) + (2:10 @1) + (16:59 @2) + (22:13 @3) + (11:19 @4) 11.19 km (4:43 / km) +14m 4:42 / km
ahr:169 max:189 shoes: Nike Pegasus 33 #2

Relay simulations - fast and furious, some good, some bad - plenty of work needing done in general.

Still nothing from the achilles.

Running 3:37 intensity: (54 @1) + (2:27 @2) + (16 @3) 0.6 km (6:02 / km)
ahr:152 max:166

Friday Mar 9, 2018 #

10 AM

Orienteering 44:54 intensity: (1:35 @0) + (19:22 @1) + (1:54 @2) + (22:03 @3) 7.19 km (6:15 / km) +48m 6:03 / km
ahr:132 max:167 shoes: Nike Pegasus 33 #2

Chilled o, firm but soft underfoot, 0/10 achilles discomfort.
Yaldi.
6 PM

Running 30:47 intensity: (16 @0) + (19:10 @1) + (6:13 @2) + (5:08 @3) 6.84 km (4:30 / km) +5m 4:29 / km
ahr:143 max:167 shoes: Nike Pegasus 33 #2

Got bored ahh - chilled miles with Nikki - achilles A OK.

Thursday Mar 8, 2018 #

Note
(rest day)

Precautionary rest day to let the inflammation disappear.
11 AM

Cycling 1:00:01 [3]
ahr:140 max:191

In the gym on the spin bike - hard hour - very sweaty.
Put in quite a bit of effort.

Cycling 10:00 [2]
ahr:107 max:118

Cool down
6 PM

Cycling 1:32:02 [3]
ahr:121 max:146

Easy with a proper bike (well, an awful bike but a bike none the less)

35km

Wednesday Mar 7, 2018 #

10 AM

Running 24:01 intensity: (1:35 @0) + (9:14 @1) + (12 @2) + (13:00 @3) 3.85 km (6:15 / km) +2m 6:14 / km
ahr:131 max:162 shoes: Nike Pegasus 33 #2

Running intervals 17:26 [4] 4.22 km (4:08 / km) +1m 4:07 / km
ahr:138 max:155 shoes: Nike Pegasus 33 #2

Track session. My warm up was good, achilles was chill on the road, warmed it up properly.

200,300,400,500,600,500,400,300,200 [1min]

Times:
30,48,66,84,101,84,66,46,26

Achilles fine throughout, iced it after.
It's okay on the roads but I don't think I'll orienteer today.

Running 23:26 intensity: (11 @0) + (11:59 @1) + (10:16 @2) + (1:00 @3) 4.01 km (5:51 / km) +5m 5:49 / km
ahr:149 max:163 shoes: Nike Pegasus 33 #2

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