Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: АТ

In the 7 days ending Aug 18, 2019:

	activity	#	time	miles		km		+m				load
	Running	8	6:30:45	47.13	(8:17)	75.85	(5:09)	1744				273.5
	S & C	5	2:15:00
	Stretching/ Rolling	7	1:45:00
	Orienteering	1	33:36	4.47	(7:31)	7.19	(4:40)	31	27 /	27c	100%	16.8
	XT	1	30:00									7.5
	Total	17	11:34:21	51.6		83.04		1775	27 /	27c	100%	297.8
	[1-5]	9	7:34:21
averages - sleep:8.7

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Sunday Aug 18, 2019 #

10 AM

Running long 1:30:31 [2] 16.17 km (5:36 / km) +623m 4:42 / km
slept:9.0 shoes: VJ XTRM

Nice one up some Scottish hills on the way back to Edi. With Thompas, weather good, saw Robbie Simpson on his long run, a nice morning oot me thinks.

6 PM

S & C 15:00 [0]

Stretching/ Rolling 15:00 [0]

Saturday Aug 17, 2019 #

1 PM

Running warm up/down 14:20 [2] 2.55 km (5:38 / km) +48m 5:09 / km
shoes: VJ Irock 2

Running 35:20 [5] 7.73 km (4:34 / km) +367m 3:42 / km
shoes: VJ Irock 2

Tap o' North Hill Race - 2nd.

Blimey. Started feeling great, this didn't last too long. Started grinding hard up the first climb then died a bit across the bog and just managed to keep the gap to 1st about 15s goibg up the last climb. He couldn't descend so I picked him off on the steep stuff, but then got gassed along the road at the end when I was dying hard. Anyways all good fun and actually won something today for my efforts. Easy week next week is very much needed at this point, the WD was very sore.

Running warm up/down 11:02 [2] 1.76 km (6:17 / km)
shoes: VJ Irock 2

9 PM

S & C (Core) 15:00 [0]

Stretching/ Rolling 15:00 [0]

Friday Aug 16, 2019 #

8 AM

Running 30:04 [2] 6.02 km (5:00 / km) +10m 4:57 / km
shoes: NB 1080 #1

Nom nom, 5min/ks for brekky.

10 PM

Stretching/ Rolling 15:00 [0]

Thursday Aug 15, 2019 #

11 AM

Running 1:01:14 [2] 10.84 km (5:39 / km) +422m 4:44 / km
shoes: NB Zante V4

Yeeting about the Seat with Max and Thompas, the usual 4th member of the gang is "in a bad way" so just the 3 of us today. A fair old bit of tourist dodging up the seat which made things interesting and a bit slower. Did 4 * 15s hill sprints at the end as well. Good stuff.

5 PM

S & C (Gym) 45:00 [0]
shoes: Salomon S-Lab Sonic

Some good stuff. Gym on thursday so can lift heavy and hopefully still race ok on Saturday.

10 PM

Stretching/ Rolling 15:00 [0]

Wednesday Aug 14, 2019 #

7 AM

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

Nice little morning swim. Everything feeling g.

6 PM

Running 5:54 [2] 1.16 km (5:05 / km)
shoes: NB 1080 #1

Orienteering 33:36 [2] ** 7.19 km (4:40 / km) +31m 4:35 / km
spiked:27/27c shoes: NB 1080 #1

Sprintelope - Kirkliston - 5th

First half on a very spicey estate, then some more classic urban routes (taking a mid race dump between these two areas). All really good fun amd running with a good selection of boys most the way. Fun evening oot.

*gonna rest up this evening and go again tomorrow

Running 20:21 [2] 3.87 km (5:16 / km) +19m 5:08 / km
shoes: NB 1080 #1

Including re-running the tricky bit.

9 PM

Stretching/ Rolling 15:00 [0]

Tuesday Aug 13, 2019 #

12 PM

Running warm up/down 11:07 [2] 2.14 km (5:11 / km)
shoes: NB 1080 #1

Running intervals 31:03 [4] 8.1 km (3:50 / km) +39m 3:45 / km
shoes: VJ Irock 2

KF ints - 5 * 5mins [90s]

Chasing Maximilian most the way, especially with his dodgy corner cutting ;) Anyways didn't feel amazing but got through it fine, never properly in the red as well which was nice. Average pace 3.26s which was good to see, especially given the soggyness underfoot.

Running intervals 7:20 [3] 1.32 km (5:34 / km) +5m 5:28 / km
shoes: VJ Irock 2

4 * 15s strides.

Running warm up/down 12:18 [2] 2.17 km (5:39 / km) +49m 5:05 / km
shoes: NB 1080 #1

9 PM

S & C (Core) 15:00 [0]

Stretching/ Rolling 15:00 [0]

Monday Aug 12, 2019 #

8 AM

Running 30:31 [2] 6.08 km (5:01 / km) +41m 4:51 / km
slept:9.0 shoes: NB 1080 #1

Welcome to DOMS city baby.

5 PM

Running 29:40 [2] 5.94 km (5:00 / km) +122m 4:32 / km
shoes: NB 1080 #1

Flat Seat, steps are a no go atm.

S & C (Gym) 45:00 [0]
shoes: NB Zante V4

Some basic gym work. Unsurprisingly there was no lifting.

9 PM

Stretching/ Rolling 15:00 [0]

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