Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: АТ

In the 7 days ending Apr 7, 2019:

	activity	#	time	miles		km		+m				load
	Running	8	6:45:02	48.28	(8:23)	77.71	(5:13)	1335				197.6
	S & C	2	2:00:00									30.0
	Stretching/ Rolling	7	1:45:00
	XT	1	30:00									7.5
	Orienteering	1	26:39	3.69	(7:13)	5.94	(4:29)	62	21 /	21c	100%	18.4
	Drills	1	10:00									2.5
	Total	17	11:36:41	51.97		83.64		1397	21 /	21c	100%	255.9
	[1-5]	10	9:51:41
averages - sleep:8.8

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Sunday Apr 7, 2019 #

12 PM

Running 1:01:05 12.13 km (5:02 / km) +297m 4:29 / km
ahr:148 max:174 slept:10.0 shoes: NB Summit KOM

Setmurthy Loops. Such a nice place and the trails were all dry, happy days.

9 PM

Stretching/ Rolling 15:00 [0]

Saturday Apr 6, 2019 #

1 PM

Running warm up/down 10:08 2.02 km (5:01 / km) +2m 5:00 / km
ahr:137 max:150 shoes: Inov8 X-Talon 200 #2

Orienteering tempo 26:39 *** 5.94 km (4:29 / km) +62m 4:16 / km
ahr:151 max:182 spiked:21/21c shoes: Inov8 X-Talon 200 #2

2 * Sprints - Stirling Uni.

Good fun, couldn't really get moving though. Technique pretty g.

Running warm up/down 24:07 4.75 km (5:05 / km)
ahr:141 max:151 shoes: Inov8 X-Talon 200 #2

10 PM

Stretching/ Rolling 15:00 [0]

Friday Apr 5, 2019 #

1 PM

S & C (Gym) 1:00:00 [1]
slept:8.0 shoes: Salomon S-Lab Sonic

Very good session with nobbie, got a lot done and felt g.

5 PM

Running 34:01 6.79 km (5:01 / km) +56m 4:49 / km
ahr:136 max:153 shoes: NB Zante V4

Little run out to collect the car. Along the canal and WoL, managed to make it mostly grass by running beside the footpath, albeit with the increased likelihood of falling in, living life on the edge.

9 PM

Stretching/ Rolling 15:00 [0]

Thursday Apr 4, 2019 #

4 PM

Running long 1:30:25 15.6 km (5:48 / km) +747m 4:41 / km
ahr:152 max:178 shoes: NB Summit KOM

Very nice Pentlands bosh with Dan and Thompas. Went from Bonaly up Capelaw, Allemuir, Castlelaw, down to the reservoir then up the valley between Harbour and Bells hill, up Bells, up Capelaw again to double the fun and then back down a new way. Quite slippy on the melting snow but was good fun sliding about. Took the climbs steady and easy everywhere else. An afternoon well spent.

9 PM

Stretching/ Rolling 15:00 [0]

Wednesday Apr 3, 2019 #

7 AM

XT (Swimming) 30:00 [1]
slept:8.0

Lovely little morning swim avec Felix, probably the last for a while though :(

2 PM

Running 1:00:01 11.53 km (5:12 / km) +146m 4:54 / km
ahr:134 max:159 shoes: NB Summit KOM

Nice easy hour with the troops. New route for me, very much enjoyed it.

9 PM

Stretching/ Rolling 15:00 [0]

Tuesday Apr 2, 2019 #

5 PM

Running warm up/down 15:51 3.28 km (4:50 / km)
ahr:137 max:155 shoes: NB Zante V4

Drills 10:00 [1]
ahr:101 max:127 shoes: NB Fuelcell Impulse

Running intervals 35:52 7.45 km (4:49 / km) +3m 4:49 / km
ahr:153 max:185 shoes: NB Fuelcell Impulse

EUOC Intervals:

400m, 600m, 800m, 1km, 1km, 800m, 600m, 400m
[2 min rec on all]

Leggies actually feeling surprisingly okay after the weekend. The first half fine not pushing to hard
saving that for the second half. Then needed the loo so had to go relieve myself in central which meant the second half was solo :( 1km and 800 were okay but legs popped after that but happy to finish! HR also not up, defo tired but moving pretty well for the most part so happy days.

Running warm up/down 10:55 1.96 km (5:35 / km)
ahr:138 max:146 shoes: NB Zante V4

10 PM

Stretching/ Rolling 15:00 [0]

Monday Apr 1, 2019 #

7 AM

Running 32:52 6.39 km (5:09 / km) +48m 4:57 / km
ahr:133 max:146 slept:9.0 shoes: NB Zante V4

MMMM. Got a big sleep so feeling okay. Lovely morning.

5 PM

Running 29:45 5.81 km (5:07 / km) +38m 4:58 / km
ahr:131 max:146 shoes: NB Zante V4

Pre n Post gym. Good squad of me, Dan, Peds, Will, Carcas and Pippa out before hand.

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

New session. Some good stuff in there, fun as always.

10 PM

Stretching/ Rolling 15:00 [0]

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