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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JuraMac

In the 7 days ending Mar 24:

activity # timemileskm+m
  RUNNING4 1:49:28 11.48(9:32) 18.48(5:55)
  Pilates/Yoga2 1:15:00
  ORIENTEERING2 59:50 5.5(10:53) 8.85(6:46)
  cycling1 50:00 17.34(2:53) 27.9(1:48)
  Total6 4:54:18 34.32 55.23

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MoTuWeThFrSaSu

Sunday Mar 24 #

12 PM

RUNNING warm up/down 14:00 [3] 1.9 km (7:22 / km)

ORIENTEERING 35:00 [5] 4.5 km (7:47 / km)

Hampsfell middle distance race.
the scale threw me off right at the start so I overshot the first two controls and then got a bit lost in the forest for the next few controls.
up on the top of the fell it was pretty easy so I managed to run pretty fast but then I really messed up 12, pretty sure I ran straight past it at one point and just wasn't looking so I was a bit raging.
basically I haven't read a map for a long time so my navigation is rusty but I can run fast which is good.

ORIENTEERING warm up/down 8:00 [3] 1.0 km (8:00 / km)

Saturday Mar 23 #

3 PM

RUNNING warm up/down 16:00 [3] 2.4 km (6:40 / km)

ORIENTEERING race 16:50 [5] 3.35 km (5:01 / km)

Sprint race at Lancaster Uni
Felt pretty fast but I haven’t done a sprint in about a year and haven’t been orienteering regularly either so my running was too fast for my nav and so I messed a few controls.
Also my route choice decisions weren’t great and took longer than I wanted them to so I probably lost time there.
Messed up 5 and 9

RUNNING warm up/down 15:23 [3] 2.0 km (7:42 / km)

Wednesday Mar 20 #

5 PM

RUNNING warm up/down 13:16 [3] 2.22 km (5:59 / km)

RUNNING intervals 20:12 [5] 4.64 km (4:21 / km)

4x 1km reps
3x 200m

RUNNING warm up/down 14:24 [3] 2.22 km (6:29 / km)

Tuesday Mar 19 #

12 PM

Pilates/Yoga 45:00 [3]

Monday Mar 18 #

1 PM

Pilates/Yoga 30:00 [3]

7 PM

cycling 50:00 [3] 27.9 km (1:48 / km)

Warm up - 5 mins blue and green
10 mins of 20 x 15 secs red 75 rpm / 15 secs white
3 min blue. 2 min green. 3 min blue. 1 min yellow. 2 min green
10 min same as first set
1 min blue. 1 min yellow. 1 min green. 1 min blue
1 min yellow. 1 min green. 2 min blue
1 min yellow. 1 min green. 3 min yellow

RUNNING 16:13 [3] 3.1 km (5:14 / km)

Wee run with Adrian after spin

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