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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RichardNZ

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Orienteering1 5:00:00 9.32(32:11) 15.0(20:00)40c
  Running2 2:28:52 15.23(9:46) 24.52(6:04) 576
  Core strength exercises1 40:00
  Total4 8:08:52 24.56(19:55) 39.52(12:22) 57640c
averages - rhr:60

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MoTuWeThFrSaSu

Sunday Oct 9, 2016 #

5 PM

Core strength exercises 40:00 [1] 0.0 km
ahr:0 max:0 rhr:60

Rolling & stretching out the legs on the foam roller & spiky ball. Feeling very stiff after that 20km, glad I spent Saturday walking it off but still very tight.

Saturday Oct 8, 2016 #

10 AM

Orienteering (Setting) 5:00:00 [2] ***** 15.0 km (20:00 / km)
40c

Checking control locations for OY3 at Teetotal. Always harder when there's no flags!

Friday Oct 7, 2016 #

5 PM

Running long 2:00:52 [3] 20.02 km (6:02 / km) +516m 5:21 / km
ahr:149 max:191 shoes: Mizuno Waves

Circuit around the forestry blocks and mtb bikes, nice to link them up for the first time.

Wednesday Oct 5, 2016 #

Running tempo 28:00 [4] 4.5 km (6:13 / km) +60m 5:50 / km
shoes: Ascics Gel-Pulse 7

Morning run because I seem to be running out of evenings. Back to 4 min/km when I'm pushing so that's good.

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