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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 970130

In the 7 days ending Jan 26:

activity # timemileskm+m
  Orienteering training3 3:08:03 17.37(10:50) 27.95(6:44) 496
  Strength and Conditioning2 2:00:00
  Running2 1:50:11 10.62(10:23) 17.09(6:27) 307
  Running wu/cd4 1:24:04 8.84(9:30) 14.23(5:54) 135
  Cycling1 30:00
  Total6 8:52:18 36.83 59.27 938

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MoTuWeThFrSaSu

Sunday Jan 26 #

Running wu/cd 14:57 [3] 2.65 km (5:38 / km) +51m 5:09 / km
ahr:156 max:182 shoes: Inov8 XTalon Oct19

Orienteering training 1:06:06 [3] 7.92 km (8:21 / km) +306m 7:00 / km
ahr:159 max:176

Just easy running round some of the EUOC Big Weekend brown (1-16, 27-30). Legs feeling tired.

Saturday Jan 25 #

Running wu/cd 15:45 [3] 2.92 km (5:24 / km) +19m 5:13 / km
shoes: Brooks Ghost 11

Orienteering training 1:09:53 [3] 13.51 km (5:10 / km) +72m 5:02 / km
ahr:174 max:189 shoes: Brooks Ghost 11

EUOC big weekend urban men’s open
2km easy, 3km hard, 2km easy, 3km hard, then easy to the finish
Generally pretty smooth on the navigation but messed a couple in the second 3km overshooting.

Thursday Jan 23 #

Strength and Conditioning 1:00:00 [3]

Running 1:08:44 [3] 11.94 km (5:45 / km) +62m 5:37 / km
ahr:153 max:168 shoes: Brooks Ghost 11

To/from gym and some meadows. Nice and easy.

Wednesday Jan 22 #

Running wu/cd 18:07 [3] 3.05 km (5:56 / km)
ahr:148 max:162 shoes: Inov8 XTalon Oct19

Orienteering training 52:04 [3] 6.52 km (7:59 / km) +118m 7:19 / km
ahr:165 max:183 shoes: Inov8 XTalon Oct19

FVO NightO at Callendar Park
Very messy on the navigation, made a big parallel error going up the wrong path and then running along a ditch in the wrong block of forest, and several places where I was running without any kind of plan. Compass was good when I remembered to look at it though.

Tuesday Jan 21 #

Running wu/cd 35:15 [3] 5.61 km (6:17 / km) +65m 5:56 / km
ahr:155 max:175 shoes: Inov8 XTalon Oct19

Running 41:27 [3] 5.15 km (8:03 / km) +245m 6:30 / km
ahr:165 max:191 shoes: Inov8 XTalon Oct19

EUOC hill reps
5x 3:00 [3:00] [2:00], 4x 0:30 [2:00]
Felt like I paced it a bit better this week, although getting less far on every rep. Could feel knee a bit at the start but actually felt fine on the reps, calves are tight though.

Monday Jan 20 #

Strength and Conditioning 1:00:00 [3]

Cycling 30:00 [3]

Easy spinning

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