Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: АТ

In the 7 days ending Feb 17, 2019:

	activity	#	time	miles		km		+m	load
	Running	6	6:07:18	43.77	(8:24)	70.44	(5:13)	1201	182.1
	S & C	2	2:00:00						30.0
	Stretching/ Rolling	7	1:45:00
	XT	2	1:00:00						15.0
	Drills	2	20:00						5.0
	Total	15	11:12:18	43.77		70.44		1201	232.1
	[1-5]	8	9:27:18
averages - sleep:8.3

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Sunday Feb 17, 2019 #

9 AM

Running 1:01:57 9.38 km (6:36 / km) +440m 5:21 / km
ahr:131 max:158 slept:7.0 shoes: NB Summit KOM

A lovely bit of Pentlands action with Niamh. Travelling to BOF camp this afternoon, am quite looking forward to a week of O.

10 PM

Stretching/ Rolling 15:00 [0]

Saturday Feb 16, 2019 #

10 AM

Running warm up/down 10:12 2.01 km (5:05 / km) +20m 4:50 / km
ahr:133 max:144 slept:7.0 shoes: NB Zante V4

Drills 10:00 [1]
ahr:114 max:136 shoes: NB Fuelcell Impulse

Running race 27:32 8.0 km (3:27 / km) +93m 3:15 / km
ahr:177 max:187 shoes: NB Fuelcell Impulse

Glasgow Uni 5 Mile.

Did not expect it to be so hilly, 2 decent hills per lap and 1 long drag so was a bit of a grind. Felt okay to be fair, had gym DOMs but just pushed on and stuck with a decent sized pack. Some guy went off the front on the last lap and I just hung onto him. Was over much quicker than expected and pace not too bad with the hills. Good stuff I suppose.

Running warm up/down 22:37 4.2 km (5:23 / km)
ahr:140 max:146 shoes: NB Zante V4

7 PM

Stretching/ Rolling 15:00 [0]

Friday Feb 15, 2019 #

7 AM

Note
slept:9.0

1 PM

S & C (Gym) 1:00:00 [1]
shoes: Salomon S-Lab Sonic

Normal gym, feeling fairly g.

XT (Elliptical) 30:00 [1]
ahr:102 max:112 shoes: Salomon S-Lab Sonic

Post gym. One hungry boi after this.

10 PM

Stretching/ Rolling 15:00 [0]

Thursday Feb 14, 2019 #

7 AM

Note
slept:9.0

5 PM

Running 1:33:05 16.05 km (5:48 / km) +480m 5:03 / km
ahr:142 max:163

Some seat climbs. Couldn't decide whether the legs felt tired or fresh, but either way I was still just on the big plod. Good fun, haven't been properly on the seat in too long!

9 PM

Stretching/ Rolling 15:00 [0]

Wednesday Feb 13, 2019 #

7 AM

XT (Swimming) 30:00 [1]
slept:9.0

Standard with Felix. Noice.

1 PM

Running 1:00:07 11.91 km (5:03 / km) +98m 4:51 / km
ahr:135 max:156 shoes: NB Zante V4

Easy peasy Meadows, Bog, KF and the Links. Lovely.

9 PM

Stretching/ Rolling 15:00 [0]

Tuesday Feb 12, 2019 #

6 PM

Running warm up/down 16:27 3.34 km (4:55 / km) +7m 4:52 / km
ahr:137 max:147 shoes: NB Fuelcell Impulse

Drills warm up/down 10:00 [1]
shoes: NB Fuelcell Impulse

Running intervals 29:13 7.07 km (4:08 / km)
ahr:161 max:187 shoes: NB Fuelcell Impulse

8', 4', 2' all with 2' recovery. 5 * 30s [1']

Quads really nae feeling up to hills but wanted to do something so jumped in with half the hounds session. All reps below 3.20s which was nice, especially on the 8 but then couldn't get much faster on the 4 and 2 due to bowel problemos. Quick stop at the Uni then back for strides. All G, legs feeling tired but not horrendous which is nice. Easy for the rest of the week.

Running warm up/down 14:48 2.49 km (5:57 / km) +17m 5:45 / km
ahr:138 max:154 shoes: NB Fuelcell Impulse

9 PM

Stretching/ Rolling 15:00 [0]

Monday Feb 11, 2019 #

Note
slept:9.0

Legs feeling tired by the end of last week so this weeks easy week is very much needed. Its also good so I can go into the racing camp fairly fresh to make the most of it.

5 PM

Running 31:20 6.0 km (5:13 / km) +46m 5:02 / km
ahr:131 max:143 shoes: NB Zante V4

Big plod pre and post gym. No dub today.

S & C (Gym) 1:00:00 [1]
shoes: Salomon S-Lab Sonic

Nice gym session. Didn't do any squating or much quad based things as DOMs are in the house!

9 PM

Stretching/ Rolling 15:00 [0]

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