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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: carnferg

In the 7 days ending Dec 10, 2017:

activity # timemileskm+m
  Running7 3:01:15 18.39 29.6 800
  swimming2 3:00:00
  Cycling4 1:36:00
  Orienteering2 1:25:13 7.83(10:53) 12.6(6:46) 300
  Total13 9:02:28 26.22 42.2 1100
averages - rhr:53

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MoTuWeThFrSaSu

Sunday Dec 10, 2017 #

7 AM

Note
rhr:50

11 AM

Running warm up/down 10:30 [2] 1.7 km (6:11 / km) +50m 5:23 / km
shoes: VJ Blod 7 - size 8.5 UK

Location - Birsemore
Feeling - Cold weather, but Good

Orienteering 44:13 [3] 6.3 km (7:01 / km) +220m 5:59 / km
shoes: VJ Blod 7 - size 8.5 UK

Local Event
Location - Birsemore
Feeling - Good, legs not light though and it was cold wether
Goods - Compass + Planing
Improves - Planing while on rough compass + Not focusing on compass continuously + Running speed

Saturday Dec 9, 2017 #

8 AM

Note
rhr:54

11 AM

Running long 1:34:00 [3] 15.9 km (5:55 / km) +480m 5:08 / km
ahr:135 max:160

Location - Balfour woods + Glencat
Feeling - Good, legs a little heavy at the start but it went away
Running with a light weight rucksack and a random orienteering map practicing the orienteering planing process.

Friday Dec 8, 2017 #

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

7 AM

Note
rhr:52

Thursday Dec 7, 2017 #

7 AM

Note
rhr:56

5 PM

Running warm up/down 13:45 [2] 1.8 km (7:38 / km) +40m 6:53 / km
shoes: VJ Blod 7 - size 8.5 UK

Location - Balfour woods
Warm up + Drills
Not worth the time

Note

Drills
6 PM

Running warm up/down 4:40 [2] 0.5 km (9:20 / km)
shoes: VJ Blod 7 - size 8.5 UK

Location - Balfour woods

Note

Tried to do some Strength in the upper legs, good but i need some one watching to see if i am doing it right + my left knee began to hurt so i stopped.

Wednesday Dec 6, 2017 #

Cycling (From school) 16:00 [1]

6 AM

Note
rhr:54

7 AM

swimming 1:30:00 [3]

6 PM

Running warm up/down 7:20 [2]
ahr:135 max:150 shoes: VJ Blod 7 - size 8.5 UK

Location - Crathes

Orienteering 41:00 [3] **** 6.3 km (6:30 / km) +80m 6:07 / km
ahr:154 max:166 shoes: VJ Blod 7 - size 8.5 UK

Location - Crathes
Nigh-O

Good - Compass
- Map memory
Improve - Over all speed
- attention detail on map
- still, control when to plan

Tuesday Dec 5, 2017 #

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

7 AM

Note
rhr:54

5 PM

Running warm up/down 10:30 [2] 1.7 km (6:11 / km) +50m 5:23 / km
ahr:138 max:155

Location - Up behind house (Balfour woods)
Feeling - Ok, muscles feeling good

Running tempo 30:00 [4] 6.3 km (4:46 / km) +180m 4:10 / km
ahr:155 max:170

Location - Up behind house (Balfour woods)
Feeling - Ok, muscles feeling good almost on the edge of heavy though
6 PM

Running warm up/down 10:30 [2] 1.7 km (6:11 / km)
ahr:110 max:125

Location - Up behind house (Balfour woods)
Feeling - Ok, muscles feeling good

Monday Dec 4, 2017 #

Cycling (From school) 16:00 [1]

6 AM

Note
rhr:54

7 AM

swimming 1:30:00 [3]

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