Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gingercake

In the 7 days ending Aug 5, 2017:

activity

time

miles

Running

13:03:45

94.13

(8:20)

151.48

(5:10)

1319

Hiking

5:00:00

Core Work

55:00

Technical exercises

37:30

2.27

(16:29)

3.66

(10:15)

Total

19:36:15

96.4

155.14

1319

4:34

0:00

» now

Saturday Aug 5, 2017 #

9 AM

Running 32:16 [1] 5.65 km (5:43 / km)

Easy run to warm up.

10 AM

Running 40:17 [3] 10.02 km (4:01 / km)

Disappointing run, really disappointed in myself, just couldnt get my legs moving and really struggled with any decent pace. Right ankle waa also sore until 7k which affected running. Felt tired mentally, not physically. So got back and rested, slept most of the afternoon which seemed to help as i felt alot better in the afternoon run. Maybe still tired from travelling.

11 AM

Running 43:54 [1] 7.79 km (5:38 / km)

Easy run, ended up being a bit longer than i planned as jogged back to funicula rather than walk.

6 PM

Running 43:05 [2] 7.17 km (6:01 / km) +98m 5:37 / km

Found a good flattish route, 80% of it is on flat forestry trails, few little short inclines but generally good for easy running in the evening.

Technical exercises 15:00 [1] 1.2 km (12:30 / km)

Technical exercises.

7 PM

Core Work 20:00 [2]

Usual exercises, no swiss ball so improvised, clams, balancing.

Friday Aug 4, 2017 #

9 AM

Running 1:00:32 [2] 9.54 km (6:21 / km) +266m 5:34 / km

Easy run but too much climbing, felt ok, but legs quite tired.

1 PM

Hiking 3:00:00 [2]

Hiking on matterhorn trail

7 PM

Running 23:39 [1] 4.03 km (5:52 / km) +28m 5:40 / km

Easy run, tired this evening but got some good hiking in so shortened run a little. Also late home from day out.

Thursday Aug 3, 2017 #

10 AM

Running 1:28:54 [2] 20.36 km (4:22 / km)

Moderate run, felt good, and ran well. First 5k sort of getting into it a bit and ran 4.50 down to 4.20 k splits. Then next k splits until 10k 4.20-4.25, and k splits for next 10.36 k were all sub 4.20. Route waa great, flat road.

1 PM

Core Work 15:00 [1]

Core work, simple exercises but important ones.

3 PM

Hiking 2:00:00 [1]

Broken up into 2 x 1hr segments, more just walking than hiking.

6 PM

Running 40:01 [1] 6.34 km (6:19 / km) +207m 5:26 / km

Easy run, felt tired to start with and then after 3k felt pretty good, quite a bit of climbing but trying to find flatter routes. Still nice route though.

7 PM

Technical exercises 11:00 [1] 1.2 km (9:10 / km)

Two sets of technical exercises.

Wednesday Aug 2, 2017 #

6 PM

Running 52:17 [1] 8.5 km (6:09 / km) +207m 5:29 / km

Easy run on trails, ran very easy as tired and new trails. Bit too much climbing so will look for flatter trails for easy running.

Tuesday Aug 1, 2017 #

11 AM

Running 22:15 [1] 4.29 km (5:11 / km)

Easy run to warm up training, legs felt abit heavy/tired warming up. Very warm and muggy.

Running 1:00:00 [3] 15.0 km (4:00 / km)

Alright session, disappointed with times. Slower than i wanted, it was windy and that definitely made it hard work but i just struggled to get into it today, disappointed with myself, been looking forward to this session as well. Times were 11.40for 3k, 7.34 and 7.50 for 2k, 3.37, 3.47 and 3.49 for 1k. Times were slower and i have to admit the timing felt out on my watch, just like ks were longer than they should be or perhaps it was just me struggling a bit today. Think my legs were just abit tired, they felt tired yesterday. Be good now to have a break from work and get some good training in abroad.

12 PM

Running 20:25 [1] 3.5 km (5:50 / km)

Easy run. Legs pretty tired and very warm.

Monday Jul 31, 2017 #

8 AM

Running 48:03 [1] 9.09 km (5:17 / km) +100m 5:01 / km

Easy run. Legs felt really tired this morning so decided to run easy first thing and then do longer run later. Watch didnt measure altitude correctly (suggested 470m!!) But more like 100ish going off previous runs

5 PM

Running 1:09:52 [2] 14.15 km (4:56 / km) +63m 4:50 / km

Planned to do diaganols but heavy rain means grass and fields very wet. Decided to go for speed variations and i find these good for me as i find it hard to change pace quickly. Felt alittle tired and legs abit sore to start with but mid way through i was running well.

6 PM

Technical exercises 11:30 [2] 1.26 km (9:08 / km)

Two sets of technical exercises. Also added in hip abduction one which seems to be good hip and also balancing as well.

Sunday Jul 30, 2017 #

10 AM

Running 1:12:39 [2] 14.21 km (5:07 / km) +175m 4:49 / km

Easy run, felt a little tired to start with then felt better and a decent run.

4 PM

Running 41:18 [1] 8.08 km (5:07 / km) +77m 4:53 / km

Easy run, legs abit tired but ok.

5 PM

Running 9:36 [2] 1.21 km (7:56 / km)

Two sets of technical exercises

Running 14:42 [1] 2.55 km (5:46 / km) +98m 4:50 / km

Easy run after technical exercises

6 PM

Core Work 20:00 [2]

Core work, full set swiss ball, heel raises, clams, balance exercises.

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