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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: АТ

In the 7 days ending Feb 11:

activity # timemileskm+m
  Running (Soft)6 4:49:18 34.69(8:20) 55.84(5:11) 1065
  XT4 2:11:45
  Stretching/ Rolling7 2:02:00
  Orienteering2 1:38:08 9.01(10:53) 14.51(6:46) 41836 /40c90%
  S & C3 1:30:00
  Running (Hard)1 24:19 3.45(7:03) 5.55(4:23) 60
  Total17 12:35:30 47.15 75.89 154336 /40c90%
  [1-5]10 10:33:30
averages - sleep:8.3

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MoTuWeThFrSaSu

Sunday Feb 11 #

11 AM

Running (Soft) 17:48 intensity: (16:18 @1) + (1:30 @2) 3.28 km (5:26 / km) +54m 5:01 / km
ahr:134 max:150 shoes: Inov8 Mudclaw 300

Orienteering 1:07:38 intensity: (2:29 @1) + (29:26 @2) + (35:43 @3) *** 9.82 km (6:53 / km) +287m 6:01 / km
ahr:159 max:173 spiked:26/28c shoes: Inov8 Mudclaw 300

Galoppen - Black Beck - Results / Routegadget



Not my finest performance but plenty of good stuff in there as well. All good fun but another ploddy Orienteering session. Looking forward to speeding things up next week :)

Running (Soft) 17:19 intensity: (9:14 @1) + (8:05 @2) 3.26 km (5:18 / km) +42m 4:59 / km
ahr:139 max:157 shoes: Inov8 Mudclaw 300

10 PM

Stretching/ Rolling 18:00 [0]

Saturday Feb 10 #

8 AM

Running (Soft) tempo 53:16 intensity: (30:02 @1) + (6:13 @2) + (2:11 @3) + (8:55 @4) + (5:55 @5) 10.63 km (5:01 / km) +119m 4:45 / km
ahr:148 max:188 shoes: Inov8 X-Talon 200

WU.

Keswick Parkrun - 17.15. Big PB (at this parkrun) and the age group record for this parkrun. Very pleased with this, worked hard and reaped the rewards. Now to start putting in some faster running in the build up to spring races, #buzz.

CD.
4 PM

XT (Cycling) 41:45 intensity: (36:19 @1) + (5:26 @2)
ahr:125 max:155 shoes: Giro Triple

16.39 km, 23.5 km/h, 231m.

Little spin out on soggy darkening roads, had planned on some NightO but plenty of time for orienteering this coming week :)
9 PM

Stretching/ Rolling 17:00 [0]

Friday Feb 9 #

5 PM

Running (Hard) 24:19 intensity: (16:52 @1) + (5:52 @2) + (1:35 @3) 5.55 km (4:23 / km) +60m 4:10 / km
ahr:142 max:164 (rest day) shoes: Salomon S-Lab Sonic

Cruising round town. Feeling good but chest a little tight.

S & C 30:00 [2]

Core & some gym stuff.
9 PM

Stretching/ Rolling 18:00 [0]

Thursday Feb 8 #

7 AM

XT (Swimming) 30:00 [2]
slept:7.5

Standard.
6 PM

Running (Soft) 21:03 [2] 4.33 km (4:52 / km) +59m 4:33 / km
shoes: Inov8 Mudclaw 300

Orienteering 30:30 [3] *** 4.69 km (6:30 / km) +130m 5:43 / km
spiked:10/12c shoes: Inov8 Mudclaw 300

WCOC NightO - Wasdale - Results

Love this area, was a tad wet tonight though. Also two very shoddy mistakes, both compass related: nae good enough.

Running (Soft) 20:51 [2] 4.41 km (4:44 / km) +59m 4:26 / km
shoes: Inov8 Mudclaw 300

10 PM

Stretching/ Rolling 17:00 [0]

Wednesday Feb 7 #

6 AM

Running (Soft) 1:01:27 intensity: (37:26 @1) + (24:01 @2) 11.85 km (5:11 / km) +283m 4:38 / km
ahr:141 max:159 shoes: Inov8 Mudclaw 300

Morning murthy miles, becoming a bit of a classic run this. Nice and snowy out but got a nose bleed for the final half which didn't stop. Ah well was very nice anyway.
5 PM

XT (Spinning) 30:00 [1]
ahr:107 max:120 shoes: Nike Lunaracer +3 SP16

Decided against the second run because ma big toe is still recovering from it's bash. Also plenty of time for planned miles still this week so all good.

S & C 30:00 [2]
shoes: Nike Lunaracer +3 SP16

Core + Maintenance. Wanted to plyo but peeps using the box so left it.
9 PM

Stretching/ Rolling 18:00 [0]

Tuesday Feb 6 #

7 AM

Note
slept:9.0

No swimming since it snowed and dad didn't want me driving and mum wasn't going. bit annoying but SNOOOOOW.

Also need to start eating good again...
6 PM

Running (Soft) hills 1:06:27 intensity: (44:18 @1) + (6:37 @2) + (9:50 @3) + (5:42 @4) 12.05 km (5:31 / km) +377m 4:46 / km
ahr:141 max:181 shoes: Salomon S-Lab Sonic

WU

Keswick AC - 2 min hills [60s]

CD.
9 PM

Stretching/ Rolling 17:00 [0]

Monday Feb 5 #

4 PM

Running (Soft) 31:07 intensity: (24:10 @1) + (6:57 @2) 6.03 km (5:10 / km) +72m 4:52 / km
ahr:138 max:154 shoes: Saucony Peregrine 6

Wasn't sure whether to run but toe felt fine as I started so carried on. Nice run in the fields which were actually semi firm for once :)

XT (Turbo) 30:00 [1]
ahr:107 max:117 shoes: Giro Triple

S & C 30:00 [2]

Standard Core + Maintenance.
7 PM

Stretching/ Rolling 17:00 [0]

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