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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Forest Demon

In the 7 days ending Oct 25:

activity # timemileskm+m
  Run4 3:27:44 22.92(9:04) 36.88(5:38) 460
  Strength and Conditioning1 45:00
  Intervals1 34:02 4.87(7:00) 7.83(4:21) 115
  Orienteering Race1 32:41 3.77(8:40) 6.07(5:23) 120
  Warm Up/Down1 26:10 2.57(10:10) 4.14(6:19) 40
  Total6 5:45:37 34.13 54.92 735
  [1-5]5 5:00:37

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MoTuWeThFrSaSu

Sunday Oct 25 #

11 AM

Run 1:07:09 [3] 14.14 km (4:45 / km) +200m 4:26 / km
shoes: Waverider 24s

To the commie pool via the Meadows, a lap of the seat then back along Cluny Gardens.
Good vibes

Saturday Oct 24 #

11 AM

Run 51:51 [2] 8.36 km (6:12 / km) +80m 5:55 / km
shoes: Waverider 24s

Braids drive loop with Emily, was nice

Friday Oct 23 #

Note
(rest day)

Had planned for gym, but feeling a bit tired and decided I'd rather just chill out instead

Thursday Oct 22 #

6 PM

Run 22:21 [2] 3.73 km (6:00 / km) +60m 5:33 / km
shoes: Mudroc 290s

To FwtN from the flat, not feeling especially speedy

Orienteering Race 32:41 [3] 6.07 km (5:23 / km) +120m 4:54 / km
shoes: Mudroc 290s

FwtN #2 - Braid Hills

Feels like a very long time since I last orienteered!
Technique unsurprisingly extremely rusty so I was a bit of a headless chicken at points. Found all the controls though, which is always a good sign, and the rain was nice enough to have stopped so it was a fairly enjoyable experience.

Run 23:17 [2] 3.73 km (6:15 / km) +15m 6:07 / km
shoes: Mudroc 290s

Back home again, just meandering along. R glute started being a bit sore towards the end, but I think just a consequence of tired shuffling legs

Wednesday Oct 21 #

5 PM

Warm Up/Down 26:10 [2] 4.14 km (6:19 / km) +40m 6:02 / km
shoes: Mudroc 290s

To/from intervals

Crawling back home, slug like

Intervals 34:02 [4] 7.83 km (4:21 / km) +115m 4:03 / km
shoes: Mudroc 290s

5x6 minutes [1 minute]

Just under 1.5km for each rep. Hard work with the shorter rests, and squelchy in parts.
Nice to do this an hour earlier than usual though, only needed a head torch for the last one


5x 50m sprinty guys at the end

Tuesday Oct 20 #

5 PM

Run 43:06 [2] 6.92 km (6:14 / km) +105m 5:47 / km
shoes: Waverider 24s

Easy with Emily to the house to pick up my head torch for FwtN.

Monday Oct 19 #

9 AM

Strength and Conditioning 45:00 [0]

Limber 11

4x5 Back Squat (20, 40, 60 warm-up, 80, 85, 90, 90kg)
4x5 Deadlift (60 warm-up, 80, 90, 100, 100kg)

Gravity in the vaults extra strong today. Hard work

Once again, every bench was full so no split squats. Need the gym rats to stop doing biceps, which should happen around the same time hell freezes over

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