Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 970130

In the 7 days ending Jan 1, 2017:

activity	#	time	miles		km		+m
Orienteering training	4	2:34:16	12.6	(12:15)	20.27	(7:37)	486
Running wu/cd	5	1:42:38	9.19	(11:10)	14.79	(6:56)	437
Running	2	1:39:52	11.76	(8:29)	18.93	(5:17)	292
Strength and Conditioning	2	45:00
Total	6	6:41:46	33.55		53.99		1215

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Sunday Jan 1, 2017 #

Running wu/cd 19:57 [2] 2.88 km (6:56 / km) +105m 5:52 / km

Orienteering training 55:36 [3] 7.0 km (7:57 / km) +150m 7:10 / km

SROC New Year Cracker at Eggerslack.
Complicated scoring system, but I just realised where I needed to start then ticked the other groups off one by one. Navigating okay but it seemed quite easy and i wasn't really pushing the pace until the end when I thought I wouldn't make it. Nice to get the win though (and beat all the guys!)
Garmin didn't have enough battery so distance/climb is a guess.

Saturday Dec 31, 2016 #

Running wu/cd 27:36 [3] 4.58 km (6:02 / km) +73m 5:35 / km

Legs feeling so heavy. Need an easy day soon.

Running 22:14 [3] 4.7 km (4:44 / km) +42m 4:32 / km

Lancaster parkrun.
Legs feeling tired so not running particularly fast, surprised to be only 8 seconds behind last week. Having Hannah so close behind definitely helped though.

Strength and Conditioning 15:00 [2]

15 minute circuit- squat thrusts felt so hard, but planks really easy- being warm makes a massive difference.

Friday Dec 30, 2016 #

Running wu/cd 18:53 [2] 2.51 km (7:31 / km) +88m 6:24 / km

Orienteering training 34:23 [3] 4.01 km (8:34 / km) +95m 7:40 / km

Legs feeling tired- motivation to push the pace not really there. Navigating okay- trying out some new things which generally worked pretty well although the area was fairly straight forward. Need to read ahead a bit more though.

Thursday Dec 29, 2016 #

Strength and Conditioning 30:00 [1]

2x 15minute circuit.
Phone not charged so slightly different version of the usual circuit, alternating arms, legs, core exercises. Before running so not particularly warmed up for the first set, felt hard.

Running 1:17:38 [3] 14.23 km (5:27 / km) +250m 5:01 / km

Out to the Quernmore cross roads past Williamson's park, then back through Hala. Pretty easy pace, calves a bit tired at the end because it was 95% tarmac, so lots of stretching this evening.

Wednesday Dec 28, 2016 #

Running wu/cd 15:29 [2] 2.13 km (7:16 / km) +36m 6:42 / km

Orienteering training 33:30 [3] 5.17 km (6:29 / km) +142m 5:42 / km

LOC turkey race at Bethecar Moor.
Again aiming to go out fast and make mistakes. Zac started just behind me so working pretty hard to stay ahead, then to stay behind once he'd come past. A couple of small mistakes, but generally caught myself before they got major, probably would have messed up more if there hadn't been so many people out on the same course.

Monday Dec 26, 2016 #

Running wu/cd 20:43 [2] 2.69 km (7:42 / km) +135m 6:09 / km

Orienteering training 30:47 [3] 4.09 km (7:32 / km) +99m 6:43 / km

LOC turkey race at Brantwood.
Aim was to go out hard and try and make mistakes. Actually navigating really well so didn't mess up much, a small blip at the end where I went too far down the hill. Think I'm finally starting to get my compass usage sorted though.

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