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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: carnferg

In the 7 days ending Nov 12, 2017:

activity # timemileskm+m
  Orienteering7 3:19:39 15.66(12:45) 25.2(7:55) 230
  swimming2 3:00:00
  Cycling5 2:08:00
  Running7 1:36:47 9.44(10:15) 15.2(6:22) 360
  Pilates1 1:00:00
  Crosstrainer1 20:00
  Total20 11:24:26 25.1 40.4 590
averages - rhr:53

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MoTuWeThFrSaSu

Sunday Nov 12, 2017 #

7 AM

Note
rhr:54

9 AM

Running 3:50 [2] 0.6 km (6:23 / km) +15m 5:41 / km
ahr:120 max:146 shoes: VJ Blod 7 - size 8.5 UK

Location - Tomintoul
Morning warm up, followed by drills
11 AM

Running warm up/down 11:00 [2] 1.7 km (6:28 / km)
ahr:135 max:160 shoes: VJ Blod 7 - size 8.5 UK

Location - Granton on spay

Orienteering 51:12 [3] **** 7.0 km (7:19 / km) +70m 6:58 / km
ahr:153 max:179 shoes: VJ Blod 7 - size 8.5 UK

Location - Anagach
Practicing skills
3 PM

Orienteering 12:22 [3] 1.2 km (10:18 / km) +30m 9:10 / km
ahr:139 max:159

Location - Tomvaich
Warm up
line exercise

Orienteering 25:55 [3] *** 2.5 km (10:22 / km)
ahr:134 max:165

Location - Tomvaich
Contour only, circular map, no north lines, no numbers
Getting tired
4 PM

Orienteering 20:30 [3] *** 1.8 km (11:23 / km) +30m 10:31 / km
ahr:124 max:157

Location - Tomvaich
Contour only, circular map, no north lines, no numbers
Getting tired

Saturday Nov 11, 2017 #

7 AM

Note
rhr:52

10 AM

Running warm up/down 7:00 [2] 0.9 km (7:47 / km) +30m 6:40 / km
ahr:117 max:149 shoes: VJ Blod 7 - size 8.5 UK

Location - Crathie

Orienteering 17:10 [3] *** 2.0 km (8:35 / km) +10m 8:22 / km
ahr:140 max:152 shoes: VJ Blod 7 - size 8.5 UK

Location - Crathie
Corridor exercise
11 AM

Orienteering 15:50 [3] *** 2.0 km (7:55 / km) +30m 7:22 / km
ahr:149 max:161 shoes: VJ Blod 7 - size 8.5 UK

Location - Crathie
Control pick

Orienteering 18:10 [3] *** 2.2 km (8:15 / km) +10m 8:04 / km
ahr:141 max:161 shoes: VJ Blod 7 - size 8.5 UK

Location - Crathie
Line exercise
12 PM

Orienteering warm up/down 9:00 [2] *** 1.0 km (9:00 / km) +10m 8:34 / km
ahr:114 max:148 shoes: VJ Blod 7 - size 8.5 UK

Location - Crathie
Control collecting
2 PM

Running 34:40 [2] 4.4 km (7:53 / km) +120m 6:56 / km
ahr:130 max:149

Location - Tomintoul
Easy run
Cut off from the main group about half way to reduce running time and distance because i had already ran lots today.

Friday Nov 10, 2017 #

Cycling (To, form school) 32:00 [1]

8 AM

Note
rhr:54

Thursday Nov 9, 2017 #

Cycling (To, form school) 32:00 [1]

7 AM

Note
rhr:58

4 PM

Crosstrainer 20:00 [3]
ahr:126 max:148

Easier session on treadmill because it was the fist time i have used it in about 1.5 years. I did this instead, because i relay did not want to a long run when i have ran the last two days and i am running 3.5 days starting on Saturday. i don't want to get injured.
By minuet, wheel resistance: 2f,2f,4f,4f,7f,10f,11f,7f,7b,10b,11b,7b,7f,10f,11f,7f,4f,4f,2f,2f
f = forwards
b = backwards

Wednesday Nov 8, 2017 #

Cycling (From school) 16:00 [1]

6 AM

Note
rhr:51

7 AM

swimming 1:30:00 [3]

6 PM

Running 3:30 [2] 0.5 km (7:00 / km)
ahr:139 max:160

Warm up
Location - Hazlehaed

Orienteering 29:30 [3] *** 5.5 km (5:22 / km) +40m 5:11 / km
ahr:160 max:173

Night-O
Location - Hazlehaed

Tuesday Nov 7, 2017 #

Cycling (To, form school) 32:00 [1]

7 AM

Note
rhr:55

4 PM

Running warm up/down 8:40 [2] 1.3 km (6:40 / km) +55m 5:30 / km
ahr:140 max:165

Location - Balfour woods
5 PM

Running tempo 23:17 [4] 5.0 km (4:39 / km) +140m 4:05 / km
ahr:157 max:172

Location - Balfour woods
5km fast - 00:23:14
All good until i had to stop to for forestry work, i put my Garmin on pause. After that the paths were all uneven and i was in the dark. (i will need to find a better route)

Running warm up/down 4:50 [2] 0.8 km (6:02 / km)
ahr:120 max:129

Location - Balfour woods

Monday Nov 6, 2017 #

Cycling (From school) 16:00 [1]

7 AM

Note
rhr:49

swimming 1:30:00 [3]

6 PM

Pilates 1:00:00 [1]

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