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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: АТ

In the 7 days ending Nov 13, 2016:

activity # timemileskm+mload
  Running5 4:01:52 29.44(8:13) 47.38(5:06) 614103.8
  Stretching/ Rolling5 2:22:00
  XT2 1:20:0220.0
  S & C3 1:15:0039.8
  Orienteering1 46:55 4.98(9:26) 8.01(5:51) 20135 /38c92%23.5
  Drills1 30:007.5
  Total15 10:15:49 34.42 55.39 81535 /38c92%194.6
  [1-5]10 7:53:49
averages - sleep:7

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MoTuWeThFrSaSu

Sunday Nov 13, 2016 #

7 AM

Running 59:40 intensity: (34:52 @1) + (23:25 @2) + (1:23 @3) 12.65 km (4:43 / km) +23m 4:40 / km
ahr:141 max:164

Pre brekky with the BOF lads. Very stop starty because of all the stiles and was quite boring but generally good chat and nice to get out. Felt good.
9 PM

Stretching/ Rolling 28:00 [0]

Saturday Nov 12, 2016 #

2 PM

Drills 30:00 [1]
(rest day) shoes: Nike Lunaracer +3 SP16

Some running drills at the Talent squad, thinking about biomechanics. Then we did them in front of a camera and watched it in slow motion. Good learning and very interesting.

Friday Nov 11, 2016 #

6 AM

Running 1:05:13 intensity: (18:59 @1) + (33:48 @2) + (12:26 @3) 12.29 km (5:18 / km) +340m 4:40 / km
ahr:149 max:167 shoes: Inov8 X Talon 225

Off road early morning run. Started off very slowly plodding down to the woods and then up the track onto the fell, then along the fell and back into the woods for a loop. Stopped on the other side of the woods to take a picture then ate a gel which perked me up. Descended down to the river and back up through the fields home.

Was very cold and icey when I started, so was wearing a down jacket. Got warmer as it got lighter but not by much so was a bit nippy when I took my jacket off and was running in just a T-Shirt. Although it was a very nice morning and didn't feel all that bad. Nice.
9 PM

Stretching/ Rolling 28:00 [0]

Feeling fine.

Thursday Nov 10, 2016 #

6 AM

S & C 38:00 intensity: (17:00 @1) + (21:00 @3)
slept:7.0

No gym for me because no lift. Made do at home by doing my normal Core stuff then BBA. Core felt hard.
5 PM

Running warm up/down 10:52 [1] 1.39 km (7:50 / km) +11m 7:33 / km
shoes: Inov8 X Talon 225

Jog and drills.

Orienteering 20:53 [2] ** 3.62 km (5:47 / km) +111m 5:01 / km
spiked:19/19c shoes: Inov8 X Talon 225

WCOC Night Event - Crag Hills.

Results

Compass practise again. Making sure it was set to go for the next leg then settling it and looking up.

Went well. Easy area so there was no slip ups and generally tight to the lines. Just taking it easy again, recovery week! Actually enjoyed it, even if it was a little easy.

Orienteering 26:02 [2] ** 4.4 km (5:55 / km) +90m 5:22 / km
spiked:16/19c shoes: Inov8 X Talon 225

More compass training on an old course.

But more hesitant because of the lack of controls but once I got into it I was orienteering well. Again quite easy but enjoyable.
9 PM

Stretching/ Rolling 28:00 [0]

After a dip in the hot tub ;)

Wednesday Nov 9, 2016 #

3 PM

Running 1:08:23 intensity: (36:27 @1) + (31:45 @2) + (11 @3) 13.55 km (5:03 / km) +239m 4:38 / km
ahr:143 max:160 shoes: Nike Lunaracer +3 SP16

Easy on roads back home from Dan's. Felt very slow and wasn't a fan of the roads but want to take it easy like this for the rest of the week to allow for recovery before another block of training. Heart rate nice and low and it never really got very high which was nice.
6 PM

Stretching/ Rolling 30:00 [0]

Tuesday Nov 8, 2016 #

7 AM

XT 50:00 [1]

Morning swim, feeling easy. Nice way to start the day.
5 PM

Running warm up/down 16:49 intensity: (11:43 @1) + (4:47 @2) + (19 @3) 2.2 km (7:39 / km)
ahr:128 max:163 shoes: Nike Lunaracer +3 SP16

Jog and drills and strides. Felt tired. Was cold.

Running tempo 10:53 intensity: (6 @1) + (8 @2) + (1:11 @3) + (7:52 @4) + (1:36 @5) 3.2 km (3:24 / km)
ahr:180 max:186 shoes: Nike Lunaracer +3 SP16

Nope. Tired. Tried a 5 km time trail, was windy and raining but convinced myself conditions were fine. Felt tired in WU but again convinced I'd be fine. Set off at 80s laps, held that for a while. Wind started picking up I started dropping off the pace, I stopped. Gutted. Went through 3km in 10.12. Know now that I need some good conditions, fresh legs and a race for a good time, to point out the obvious...

Running warm up/down 10:02 intensity: (4:24 @1) + (5:19 @2) + (19 @3) 2.11 km (4:46 / km) +2m 4:44 / km
ahr:145 max:165 shoes: Nike Lunaracer +3 SP16

Few dejected laps. Not a good evening.

Monday Nov 7, 2016 #

6 AM

XT 30:02 [1]
ahr:104 max:115 shoes: Giro Triple

Morning spinning, effort to get up but felt fine and legs alright too.

S & C (BBA) 16:00 [1]

Right - 30s, Left- 35s.

Straight after spinning.
6 PM

S & C (Core) 21:00 [3]

Normal Core. Felt hard but also felt strong.
8 PM

Stretching/ Rolling 28:00 [0]

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