Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: camd

In the 7 days ending Nov 25, 2016:

activity	#	time	miles		km		+m
Strength/Conditioning	3	3:15:26
Orienteering	2	2:56:32	16.4	(10:46)	26.4	(6:41)	330
Drills/Strides	2	2:10:00
Running	4	1:57:34	13.73	(8:34)	22.1	(5:19)	145
Road Cycle	1	1:02:00	15.22	(14.7/h)	24.5	(23.7/h)	432
Total	7	11:21:32	45.36		73.0		907

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Friday Nov 25, 2016 #

Strength/Conditioning (Gym) 1:10:00 [2]

Running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Flats

Thursday Nov 24, 2016 #

Drills/Strides (Technique) 2:00:00 [1]

With Pete Pfitzinger watching on just to add a little pressure... :o

Wednesday Nov 23, 2016 #

Running intervals (Speeeed) 9:32 [4] 3.2 km (2:59 / km)
ahr:154 max:185 shoes: Saucony Type A6

Speed session tonight, all reps at rep pace (75s my coach said, was too slow for me!). 800/800,400/400,200/200,200/200 *2. Times were 2:31, 1:13, 33, 34; 2:27, 1:11, 32, 31. Realised after the first block I was taking things to easy so ramped up the pace in the second set, could have done both harder probably but oh well. Was very, very very hot.

Running ((inbetween 'jogs')) 20:00 [1] 2.9 km (6:54 / km)
ahr:150 max:170 shoes: Saucony Type A6

Running warm up/down 16:00 [1] 3.0 km (5:20 / km) +30m 5:05 / km
shoes: Saucony Guide 8v2

Drills/Strides 10:00 [1]
shoes: Saucony Type A6

Strength/Conditioning 1:00:26 [2]

Did a few less reps cos I was getting tired in the heat.

Tuesday Nov 22, 2016 #

Running (easy hour) 1:00:02 [1] 10.8 km (5:34 / km) +95m 5:19 / km
ahr:146 max:178 shoes: Saucony Guide 8v2

Jogged part of the summernav, ditched and ran around some random area and found some nice views and the sea. Felt great

Monday Nov 21, 2016 #

Road Cycle 1:02:00 [2] 24.5 km (23.7 kph) +432m
ahr:146 max:175

Felt like going a little longer cos it was a nice day. Tired from the weekend to begin with but got into it in the second half of the ride more.

Running warm up/down 7:00 [1] 1.2 km (5:50 / km) +20m 5:23 / km
shoes: Saucony Guide 8v2

Strength/Conditioning 1:05:00 [2]

Felt a bit tired by this sesh but got it done quick still

Sunday Nov 20, 2016 #

Orienteering long (Coastal bash long run) 1:49:13 [2] **** 16.3 km (6:42 / km) +100m 6:30 / km
ahr:156 max:193 shoes: Icebug Spirit 5 OLX

45 minutes along the dunes, 30 minutes orienteering on telephone track, 35 back through the forest

Saturday Nov 19, 2016 #

Orienteering intervals (Fartlek - o and trail) 1:07:19 [4] ***** 10.1 km (6:40 / km) +230m 5:59 / km
ahr:147 max:192 shoes: Icebug Acceleritas5

Riverhead!
Fartlek session with every interval alternating between orienteering (terrain) and trail/gravel. 2* 5,4,3,2,1 with rests being half the interval rounded down, 2min in between sets. Fun and tricky orienteering, was a little timid through some of the vegetation though.

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