Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nobs

In the 7 days ending Mar 17, 2019:

activity	#	time	miles		km		+m
Running	5	3:40:16	30.73	(7:10)	49.46	(4:27)	245
Gym	2	1:40:00
Orienteering	1	1:06:53	6.77	(9:53)	10.89	(6:09)	313
Total	7	6:27:09	37.5		60.35		558

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Sunday Mar 17, 2019 #

11 AM

Running 4:28 [2] 1.0 km (4:28 / km)

Orienteering 1:06:53 [3] 10.89 km (6:09 / km) +313m 5:22 / km

CSC Qualifier

Quite an easy course nav wise but quite tough physically. Run was fairly clean just a few 15-20s misses and a couple of bananas. Steady effort all the way round. Got a bit bonky towards the end aswell. Enjoyed it and not too far off the pace.

Running 6:10 [2] 0.91 km (6:47 / km)

Saturday Mar 16, 2019 #

1 PM

Running 10:19 [2] 2.36 km (4:22 / km)
shoes: Inov8 x talon 212

Running 35:00 [4] 8.91 km (3:56 / km)
shoes: Inov8 x talon 212

Meadows Fartlec Session: 10 x 2min on / 1:30 off.

With Max all on the grass on the inside of the meadows. Hard to get a good pace going because was extremely slushy was in the low 3:20s for most the reps but It was like running in one big puddle. Still quite happy felt relaxed and better than last Wednesday and finished feeling alright. Good stuff.

Running 10:01 [2] 2.11 km (4:45 / km)
shoes: Inov8 x talon 212

Friday Mar 15, 2019 #

1 PM

Gym 40:00 [1]
(rest day) shoes: Under Armour Charge Bandit 3

Joined spud for a little Friday lunchtime sesh. Had to cut a little bit short because had a lab but got some good work done.

Thursday Mar 14, 2019 #

2 PM

Running 58:54 [2] 13.0 km (4:32 / km)
shoes: Under Armour Charge Bandit 3

Easy AlterG

90% Bodyweight
3% Incline

Felt alright but did need a wee for most of it, just about managed to hold it.

Wednesday Mar 13, 2019 #

2 PM

Running 10:11 [2] 2.41 km (4:14 / km)
shoes: Hoka One One Speedgoat 2

Running 29:01 [4] 7.64 km (3:48 / km)
shoes: Inov8 x talon 212

KF Session: 5x5mins (1)

First time I've run fast in over 3 weeks, and first time I've done a session outside since mid January. Paces were very depressing, started with a 3:27/km, but then dropped to mid 3:30s for the other 4 reps. Would blame this on the wind but in reality I'm just slow. Arms and legs felt weak and also felt light headed. Basically felt like a bonk but for the whole session. I haven't been this unfit in I while, so I hope I'll feel better in the next few sessions. Happy I managed to grind this out though, good mental training.

Average Paces: 3:27, 37, 36, 36, 31 (Slowwwww Boy)

Running 10:23 [2] 1.81 km (5:44 / km) +48m 5:04 / km
shoes: Hoka One One Speedgoat 2

Tuesday Mar 12, 2019 #

12 PM

Running 45:49 [2] 9.31 km (4:55 / km) +197m 4:27 / km
shoes: Hoka One One Speedgoat 2

Easy around the seat. KF, up APO, meadowfield park, down APO, bogs. Caught a break in the weather so was enjoyable the whole way round. Felt alright but sinuses feel quite blocked and I generally feel bunged up. Might get some sinus pills that I've used before that help unblock them.

Monday Mar 11, 2019 #

Note
(rest day)

Taking it chill today but will start to ramp up the intensity this week.

5 PM

Gym 1:00:00 [1]
shoes: Under Armour Charge Bandit 3

Good session, lots of squats and hip thrusters.

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