Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 970130

In the 7 days ending Dec 15, 2019:

activity	#	time	miles		km		+m
Running	4	4:10:28	24.71	(10:08)	39.77	(6:18)	730
Strength and Conditioning	2	2:00:00
Swimming	2	1:08:00	1.93	(35:18)	3.1	(21:56)
Running wu/cd	3	1:02:43	6.56	(9:33)	10.56	(5:56)	116
Orienteering training	1	42:26	3.23	(13:08)	5.2	(8:10)	184
Total	9	9:03:37	36.43		58.63		1030

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Sunday Dec 15, 2019 #

Running 1:26:29 [3] 13.48 km (6:25 / km) +280m 5:49 / km
shoes: Inov8 XTalon Oct19

Blackford and Braids with Freya, Louise and Lucia.

Saturday Dec 14, 2019 #

Running 49:17 [3] 7.25 km (6:48 / km) +262m 5:45 / km
ahr:163 max:187 shoes: Inov8 XTalon Oct19

Round the bottom of the crags, up the crags, down the big, io the tourist path and back down the road. Taking the climbs harder and keeping the rest nice and easy.

Friday Dec 13, 2019 #

Swimming 34:00 [3] 1.5 km (22:40 / km)

1000m fc, 500m arms only

Thursday Dec 12, 2019 #

7 AM

Running wu/cd 7:21 [3] 1.37 km (5:22 / km)
shoes: Brooks Ghost 11

Strength and Conditioning 1:00:00 [3]

6 PM

Running 1:13:10 [3] 11.62 km (6:18 / km) +168m 5:52 / km
ahr:152 shoes: Inov8 XTalon Oct19

Out through the meadows and the hospital to Blackford, loop round there and back the same way. Legs feeling tired and knee a bit twingy so keeping it nice and easy.

Wednesday Dec 11, 2019 #

Running wu/cd 22:39 [3] 3.64 km (6:13 / km) +41m 5:53 / km
shoes: Icebugs

Orienteering training 42:26 [3] 5.2 km (8:10 / km) +184m 6:56 / km
shoes: Icebugs

FVO night event at Mine Woods
Feeling pretty tired so once I’d been dropped by the pack took it pretty easy round the rest, still messed up on some of the diagonal slope legs though. End of this cold taking a while to shift.

Tuesday Dec 10, 2019 #

Running wu/cd 32:43 [3] 5.55 km (5:54 / km) +75m 5:31 / km
shoes: Inov8 XTalon Oct19

Running 41:32 [3] 7.42 km (5:36 / km) +20m 5:31 / km
shoes: Inov8 XTalon Oct19

EUOC Intervals
3x7:00 [1:30], 2x 5:00 [1:00], 6x strides
Legs feeling tired and bit coughy, so not feeling particularly fast but another decent session done.

Monday Dec 9, 2019 #

1 PM

Strength and Conditioning 1:00:00 [3]

Made it to the end of the sheet in time today

6 PM

Swimming 34:00 [3] 1.6 km (21:15 / km)

700 fc, 500 arms only, 400 fc

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