Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: camd

In the 7 days ending Feb 24, 2017:

	activity	#	time	miles		km		+m
	Strength/Conditioning	3	3:20:00
	Orienteering	3	3:12:52	16.09	(11:59)	25.9	(7:27)	764
	Running	4	1:56:24	15.04	(7:44)	24.2	(4:49)	467
	Road Cycle	1	1:04:45	16.59	(15.4/h)	26.7	(24.7/h)	436
	Drills/Strides	1	10:00
	Total	7	9:44:01	47.72		76.8		1667
averages - rhr:44

2:17

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Friday Feb 24, 2017 #

Note
rhr:39

Whoa think this is low? Held it at 39 for a minute or two, dropped it to 37 for a few seconds. Interesting

Strength/Conditioning 1:11:00 [2]

Running warm up/down 6:00 [1] 1.1 km (5:27 / km)
shoes: Saucony Type A6

Thursday Feb 23, 2017 #

Note
rhr:49

Managed to drop my resting hr to 49 today at 9 at night.. would be curious to know what it drops to in the morning now :o

Running hills (Mt Eden) 34:38 [4] 7.0 km (4:57 / km) +344m 3:58 / km
ahr:162 max:188 shoes: Saucony Type A6

Had wanted to do 4 reps but decided to wait another week before stepping it up again. Solid first two times, probably went slightly too hard. 8:01, 8:04, 8:12

Running warm up/down 24:54 [1] 5.1 km (4:53 / km) +103m 4:26 / km
shoes: Saucony Type A6

Longer warm down

Wednesday Feb 22, 2017 #

Running intervals (Track) 16:52 [5] 5.0 km (3:22 / km)
ahr:133 max:161 shoes: Saucony Type A6

Tough session, 1 x 2km at threshold (7:06, 85s) followed by 3x 1km @ 5km pace with 1:45 rests. Times for the 1ks were 3:14, 3:15, 3:17 (target - 3:15). Felt pretty hard, the idea was to tire us out with the 2km. 1ks were a bit of a mental struggle in the heat, esp when the wind kicked up a little but managed to hold on. Suspiciously low hr.

Running warm up/down 28:00 [1] 4.8 km (5:50 / km)
shoes: Saucony Type A6

The others were so lazy today and screwed around lots on the warm up/down, a little annoying

Drills/Strides 10:00 [1]

Strength/Conditioning 1:02:00 [2]

Not feeling great heading in but glad I did it. Took it slightly easier with a few less reps on the legs

Tuesday Feb 21, 2017 #

Orienteering (AKSS Sprint) 10:08 [4] *** 2.7 km (3:45 / km)
shoes: Saucony Type A6

Meant to be easy run day but I felt like doing a sprint course. Twisty

Monday Feb 20, 2017 #

Road Cycle 1:04:45 [2] 26.7 km (24.7 kph) +436m
ahr:144 max:175

Feeling so relaxed when I train atm, think its a good sign.

Strength/Conditioning 1:07:00 [2]

Running warm up/down 6:00 [1] 1.2 km (5:00 / km) +20m 4:37 / km
shoes: Saucony Type A6

Sunday Feb 19, 2017 #

Orienteering (Long sim) 1:24:14 [3] **** 9.8 km (8:36 / km) +368m 7:14 / km
ahr:145 max:177 shoes: Icebug Spirit 5 OLX

Feeling tired from the last week of training, but really got into the map and enjoyed it. Ran the red 1 course, probably at about 75% race effort, perfect length of time training. Some big film production at the event centre with lots of signs and security guards, hoping they don't mess the map up around there!

Orienteering 15:00 [1] **** 2.0 km (7:30 / km) +30m 6:59 / km
shoes: Icebug Spirit 5 OLX

Checking some sites and mapping I didn't look at the other week. Everything looked nice :)

Saturday Feb 18, 2017 #

Orienteering (Middle Sims) 58:30 [4] ***** 7.4 km (7:54 / km) +246m 6:47 / km
ahr:165 max:195 shoes: Icebug Spirit 5 OLX

Double middle sim. One set qual style, one set final style approx JWOC length. Would have liked to be more aggressive at times, two small direction mistakes but satisfied.

Orienteering warm up/down 25:00 [1] 4.0 km (6:15 / km) +120m 5:26 / km
shoes: Icebug Spirit 5 OLX

Jogging around helping coach inbetween as well as the jog up/down the hill

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