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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TheInvisibleLog

In the 7 days ending Mar 22, 2015:

activity # timemileskm+m
  Running5 2:46:23 15.57(10:41) 25.05(6:39) 455
  Back, core and achilles5 2:20:00
  MTB (Not O)5 2:16:45
  Real Orienteering1 41:39 3.88(10:45) 6.24(6:40) 7524 /24c100%
  Total15 8:04:47 19.44 31.29 53024 /24c100%

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MoTuWeThFrSaSu

Sunday Mar 22, 2015 #

8 AM

Back, core and achilles 30:00 [1]

9 AM

MTB (Not O) 32:30 [3]

To Crusoe, a little harder than previous weeks.
10 AM

Running long 1:25:52 [3] 13.0 km (6:36 / km) +150m 6:15 / km
shoes: ASICs Kayano 21 Grey

Last long run before Easter. I lasted it, but it was a close thing at the midway point. My non troublesome foot suddenly became very troublesome with PF symptoms. Rather than hobble 5 kilometres back to the bike, I strapped it up in the same manner as I had strapped the other foot before the run. After that and a small rest it was trouble free. Lesson for Easter. If you want to last three days, strap both feet.
The time was a surprise- 35 seconds per kilometer faster than last week. The only slower 1 k split was the last one by 2 seconds.Given the previous three weeks had all been at about the same speed, this was a pleasant outcome for the pain.
12 PM

MTB (Not O) 31:45 [2]

Ride home. No push in the legs at all. Almost did a positive split with the ride to Crusoe, and this was the downhill direction.

Saturday Mar 21, 2015 #

Running warm up/down 8:30 [2] 1.2 km (7:05 / km) +5m 6:56 / km
shoes: ASICs Kayano 21 Grey

1 PM

Real Orienteering race (Guys Hill) 41:39 [4] *** 6.24 km (6:40 / km) +75m 6:18 / km
spiked:24/24c shoes: ASICs Kayano 21 Grey

Golden Sandshoe for 2015. Desired result was not winning and I achieved it by a substantial margin.


Friday Mar 20, 2015 #

7 AM

Back, core and achilles 30:00 [1]

8 AM

MTB (Not O) 22:30 [2]

6 PM

MTB (Not O) 27:20 [2]

Thursday Mar 19, 2015 #

6 AM

Back, core and achilles 30:00 [1]

7 AM

Running warm up/down 23:04 [3] 3.8 km (6:04 / km) +15m 5:57 / km
shoes: ASICs Kayano 21 Grey

Timed the 1k splits in this warm up pretty well.
6.51, 6.06, 5.51, 5.26

Running tempo 15:00 [4] 3.01 km (4:59 / km) +15m 4:52 / km
shoes: ASICs Kayano 21 Grey

Not sure if the improvement over last week is due to training effect or better pacing. Splits 5.04, 5.05, 4.49
It is a sign of the times that i am today excited over speeds less than 5 min/k. It wasn't that long ago it was the aspiration to be under 4 mins/k.
8 AM

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: ASICs Kayano 21 Grey

9 AM

MTB (Not O) 22:40 [2]

Leaden legs after the tempo run. But a good warm down.

Tuesday Mar 17, 2015 #

7 AM

Back, core and achilles 25:00 [1]

Running hills 28:57 [4] 3.24 km (8:56 / km) +270m 6:18 / km
shoes: ASICs Kayano 21 Grey

Specimen Hill circuit by three.
The hills didn't appear as steep or as long as previous runs on this circuit. I was even a little faster than last time. Maybe there is a limited training effect taking place.

Monday Mar 16, 2015 #

Note
(rest day)

Time to respect the PF.
7 AM

Back, core and achilles 25:00 [1]

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