Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: camd

In the 7 days ending Jan 13, 2017:

activity	#	time	miles		km		+m
Orienteering	2	4:03:06	14.29	(17:01)	23.0	(10:34)	784
Strength/Conditioning	2	2:35:00
Running	4	2:29:17	13.48	(11:04)	21.7	(6:53)	333
Road Cycle	1	35:00	8.7	(14.9/h)	14.0	(24.0/h)	209
Drills/Strides	1	10:00	0.93	(10:44)	1.5	(6:40)
Total	7	9:52:23	37.41		60.2		1326

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Friday Jan 13, 2017 #

Strength/Conditioning 1:20:00 [2]

Long session, new exercise to fix some form issues.

Running warm up/down 6:00 [1] 1.3 km (4:37 / km) +20m 4:17 / km
shoes: Flats

Thursday Jan 12, 2017 #

Running (Technique) 1:00:00 [1] 3.0 km (20:00 / km) +50m 18:28 / km

Special session with the new technique coach. Working on downs and ups + reviewing some stuff from last time. Very interesting, got some interesting ideas to put in practice.

Wednesday Jan 11, 2017 #

Running intervals (First track of 2017) 17:29 [4] 5.2 km (3:22 / km)
ahr:165 max:196 shoes: Saucony Type A6

Felt a little apprehensive/unfit but the nerves were quickly assuaged on the warm up. 2*mile, followed by an 800 followed by 3*400. Supposed to be a little easier then what I could normally do. Hahaha. I ran the miles 9sec above pace, the 800 8sec above pace and the 400s were supposed to be 74s. Felt great, times were: 5:41,5:41,2:37,1:09,1:10,1:11.

Running warm up/down 17:50 [1] 3.3 km (5:24 / km) +50m 5:01 / km
shoes: Saucony Guide 8v2

Drills/Strides 10:00 [2] 1.5 km (6:40 / km)
shoes: Saucony Type A6

Tuesday Jan 10, 2017 #

Running (Coast crusade) 47:58 [2] 8.9 km (5:23 / km) +213m 4:49 / km
ahr:156 max:177 shoes: Saucony Guide 8v2

Tide was low so decided to run down to Torbay and then run along the rocks along the coast to Long Bay. Really cool little run on a sunny day, plenty of rock pools some with large fish even in them! Could have easily scored a decent feed with a net. Quite rough and physical at times with big ledges and rock fields to cross.

Monday Jan 9, 2017 #

Road Cycle (Commute to/from Gym) 35:00 [2] 14.0 km (24.0 kph) +209m

Little bit of waiting at lights. Had two morons swerve round me at speed on the way out, one nearly crashing into a traffic light (sadly only mounted the edge of the curb)

Strength/Conditioning 1:15:00 [2]

Feeling strong

Sunday Jan 8, 2017 #

Orienteering (Slater short long) 44:35 [3] ***** 6.0 km (7:26 / km) +197m 6:23 / km
ahr:158 max:185 shoes: Icebug Spirit 5 OLX

Trying to capture the feeling of an aggressive long distance race on a tricky contour only map. Smooth and felt good.

Orienteering (Coaching) 45:00 [1] ***** 3.1 km (14:31 / km) +100m 12:30 / km
shoes: Icebug Spirit 5 OLX

Walking with the guys and then did a small loop "warm up" at the end. Tricky but really happy at how these guys are improving this weekend.

Saturday Jan 7, 2017 #

Orienteering (Control placement) 48:31 [1] **** 4.9 km (9:54 / km) +187m 8:19 / km
shoes: Icebug Spirit 5 OLX

Nabbed the gator to make things quicker :P

Orienteering (Coaching) 1:45:00 [1] ***** 9.0 km (11:40 / km) +300m 10:00 / km
shoes: Icebug Spirit 5 OLX

Really positive energy training. Helped out some of the younger guys while reinforcing some things I want to think about myself. Walked to the beach afterwards for fun.

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