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Training Log Archive: SherD

In the 7 days ending Dec 10, 2017:

activity # timemileskm+m
  Cycling3 4:45:00 55.43 89.2 895
  Orienteering2 2:09:17 9.2(14:03) 14.8(8:44) 215
  Strength1 1:00:00
  Core2 34:00
  Running1 29:50 3.23(9:14) 5.2(5:44) 80
  Total9 8:58:07 67.85 109.2 1190

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Sunday Dec 10, 2017 #

12 PM

Orienteering race (SE Vets, Blue) 1:17:05 [4] *** 7.7 km (10:01 / km) +160m 9:04 / km
ahr:158 max:167

I haven't been as covered in mud since Cookworthy at JK years ago (that event scarred me mentally). I did get clean after falling into waist deep water which was really really really cold and not sure my legs moved as well after that. Promptly got covered in mud again though. I really suffered 2nd half of the course, steadily getting slower & making more mistakes from exhaustion. Finished the course by running to #200, not mine, I'm looking for #225, so down to the finish control to pace back to #225, ended up at #200 again, back to the finish, 3 times, trying to work out why #200 wasn't #225. That was the state of my brain. #225 was my previous control, and #200 was mine. I did eventually work it out (after 4mins). Time lost over the various controls I mucked up out there was about 12mins, so 65mins would have been a better time for me today.

I'm glad I went though bc the course was a good challenge & the area quite physically tough today, particularly with the weather. But boy am I tired now.

Saturday Dec 9, 2017 #

9 AM

Cycling (Spin bike) 1:00:00 [4]

Suffered a bit on long seated "climbs". And quite sore everywhere from yesterday.

Friday Dec 8, 2017 #

12 PM

Cycling warm up/down (Spin bike) 30:00 [1]

1 PM

Strength (Pairs Super Sets) 1:00:00 [4]

40s/20s x4 with 3/5/7.5/10kg KB, followed by 5min spin, split as 1min easy/1min sprint

Squats/Seated twists
Bulgarian split squats/Round the World
KB squat swings/stand ups
Dead lifts/Round body

Wednesday Dec 6, 2017 #

12 PM

Orienteering race (Army O, Pyestock) 52:12 [4] ** 7.1 km (7:21 / km) +55m 7:05 / km
ahr:159 max:168

Really fun Blue course on a tiny area where you had to concentrate the whole way. I had a lot of help at control sites as usually always someone punching or running away from the site. Lost 3x 30s on sites where there was noone LOL (#48, #55, & #37). Also 1min running down the wrong parallel track into the wrong pocket of bush (#39). (Felt guilty as I dragged quite a few old men in there behind me. Oops) Felt like I ran quite well for the whole course, with no pain, & higher HR indicates I was pushing.

Polar says todays session is 2 days load, and that I did the whole session in the "very strained" section of the recovery chart. I dunno, I felt ok.
6 PM

Core 17:00 [2]

3 sets: 20 mtn climb each leg, 10 pushups w 3kg opp shoulder taps, 10 rollouts, 20 lying ankle taps each ankle, 45s plank. 15s rest bw each type, 1min rest bw sets.

Tuesday Dec 5, 2017 #

11 AM

Cycling (Horley Loop) 3:15:00 [4] 89.2 km (2:11 / km) +895m 2:05 / km
ahr:141 max:160

Thought I felt quite weary this morning before we headed out, but I was fine on the bike. Perhaps it was just the gloomy day affecting my mood. Plus I wish the dregs of this darn cold would go. Felt as good as the last time we did this loop (tho lost over 5mins today crawling through a couple of 500m sections of wet mud on the road - Dave forced us to ride extremely slow so the bikes didn't get mucky. Fair enough. He cleans them. Also a random gate was locked today so I ended up having to walk through mud to open it. Erk in cleats.) Was pretty tired by the end - Gangers Hill gets me every time. It's quite tough.

Interesting, Polar says the load from this session is 7 days.

Monday Dec 4, 2017 #

11 AM

Running (Halstead loop) 29:50 [4] 5.2 km (5:44 / km) +80m 5:20 / km
ahr:155 max:168

A run, an actual run! First proper run - no stopping, no walking - since my last one 7 weeks ago (when I did a 90min tough bush track run - Lorna's Pass - in Sydney). And I suffered!! But apart from my lungs, it was fairly pain-free, so a good start :-)
7 PM

Core 17:00 [2]

3x 45s/15s of weighted seated twists, plank, weighted straight leg drops, side plank reach unders (each side). 1min rest bw sets.

Did this while watching Zumbos Just Desserts. The time flew by. Except now I want to make a cake.

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