Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: АТ

In the 7 days ending Mar 27, 2017:

	activity	#	time	miles		km		+m				load
	Running	6	2:53:32	20.9	(8:18)	33.64	(5:10)	401				74.0
	Stretching/ Rolling	7	1:43:00
	Orienteering	2	55:53	7.0	(7:59)	11.26	(4:58)	109	37 /	46c	80%	78.1
	S & C	3	46:47									11.7
	XT	1	30:00									15.0
	Total	15	6:49:12	27.9		44.9		510	37 /	46c	80%	178.8
	[1-5]	8	5:06:12
averages - sleep:8.1

1:29

0:00

» now

Monday Mar 27, 2017 #

2 PM

Running 35:21 7.33 km (4:49 / km) +78m 4:35 / km
ahr:143 max:159 shoes: Adidas Adizero Boston 6

Free last period so went out for a jog in the sun, this felt V slow but legs feeling fine.

S & C (Core) 24:16 [1]
ahr:109 max:128 shoes: Adidas Adizero Boston 6

Straight into the gym for some core.

9 PM

Stretching/ Rolling 17:00 [0]

Sunday Mar 26, 2017 #

11 AM

Running warm up/down 18:57 2.43 km (7:48 / km) +54m 7:01 / km
ahr:138 max:161 shoes: Inov8 X Talon 225 #2

Orienteering race 40:18 *** 7.46 km (5:24 / km) +96m 5:05 / km
ahr:179 max:189 spiked:19/24c shoes: Inov8 X Talon 225 #2

GB Selection Race - Bentley Woods - Map / Results

Started exactly how I wanted to; controlled and flowing. Was a little iffy on #5 but nothing too major. Caught Ewan at #8 and from there my focus went and things went to shit. Lost time in the green of #9, 10, 11. Ok for a bit until #18 whereby I started navigating to #17 again so stopped to work out what my compass was doing having taken the bearing to #18 from #16... Then proceeded down the path for a while before coming to my senses. FFS. Just circle scrap from there on but still more time just going out the window.

I know that I can do the technical side of things, just need to focus when I'm racing others because it is faster running with others, as long as I stay focused on my technique and use the others as backup. Not a great weekend !

Running warm up/down 11:30 2.18 km (5:17 / km) +20m 5:03 / km
ahr:157 max:167 shoes: Inov8 X Talon 225 #2

9 PM

Stretching/ Rolling 19:00 [0]

Saturday Mar 25, 2017 #

Event: Warwickshire Orienteering Weekend

12 PM

Running warm up/down 22:17 3.22 km (6:55 / km) +8m 6:50 / km
ahr:146 max:176 shoes: Inov8 X Talon 225

Orienteering race 15:35 *** 3.8 km (4:06 / km) +13m 4:02 / km
ahr:186 max:194 spiked:18/22c shoes: Inov8 X Talon 225

GB Selection Race - Warwick Uni - Map / Results

Good through the first 14 round the simple stuff, then lost a minute round the last bit, through lack of confidence in my first judgement and just being careless. Very annoying as wasn't too far down after the first 14. Not a good day.

Running warm up/down 8:34 1.65 km (5:12 / km) +9m 5:03 / km
ahr:151 max:165 shoes: Inov8 X Talon 225

9 PM

Stretching/ Rolling 16:00 [0]

Friday Mar 24, 2017 #

6 AM

Running 19:01 4.05 km (4:42 / km) +73m 4:19 / km
ahr:145 max:173 slept:7.5 shoes: Adidas Adizero Boston 6

Jog - Strides - Jog. Lovely morning, Garmin trace is messed up.

S & C (Maintenance) 9:10 [1]
ahr:91 max:116

10 PM

Stretching/ Rolling 10:00 [0]

Thursday Mar 23, 2017 #

7 AM

Note
slept:8.0 (rest day)

Trying the rest today, jog tomorrow taper.

8 PM

Stretching/ Rolling 15:00 [0]

Wednesday Mar 22, 2017 #

7 AM

S & C (Maintenance) 13:21 [1]
ahr:81 max:112 slept:9.0

2 PM

Running 31:31 6.7 km (4:42 / km) +73m 4:28 / km
ahr:145 max:174 shoes: Adidas Adizero Boston 6

Easy with Dan on roads in miserable weather. 3 strides at the end, running fast felt weird; maybe should have done intervals yesterday. Hmmm. Felt good though :)

4 PM

Stretching/ Rolling 13:00 [0]

Tuesday Mar 21, 2017 #

7 AM

XT 30:00 [2]
slept:8.0

50 lengths, standard stuff, feeling good :)

5 PM

Running 26:21 6.08 km (4:20 / km) +86m 4:03 / km
ahr:151 max:164 shoes: Adidas Adizero Boston 6

Easing out on roads, was gonna do some short intervals but decided just chilling would be best. More of the same tomorrow, maybe with some strides.

9 PM

Stretching/ Rolling 13:00 [0]

« Earlier | Later »