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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Csmith

In the 7 days ending Mar 16:

activity # timemileskm+m
  Running9 9:38:08 77.12(7:30) 124.12(4:39) 894
  Orienteering1 1:39:19 8.39(11:50) 13.51(7:21) 512
  Cycling 1 30:00
  Total11 11:47:27 85.52 137.63 1406

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Saturday Mar 16 #

8 AM

Running warm up/down 19:25 [3] 4.07 km (4:46 / km) +16m 4:41 / km

9 AM

Running tempo (crewe park run) 19:20 [3] 5.0 km (3:52 / km) +51m 3:41 / km

oh no! legs felt awful in the warm up and just awful all the way round heavy and aching should have listened to my head and taken a day off yesterday!

Running warm up/down 19:35 [3] 4.0 km (4:54 / km) +22m 4:46 / km

slogging home feeling very disappointed

Friday Mar 15 #

10 AM

Running 29:59 [3] 6.15 km (4:53 / km) +22m 4:47 / km

30 mins in muddy fields
7 PM

Running 44:10 [3] 10.06 km (4:23 / km) +32m 4:19 / km

easy day

Thursday Mar 14 #

10 AM

Running (shake out) 28:25 [3] 6.01 km (4:44 / km) +21m 4:39 / km

7 PM

Running 1:17:20 [3] 18.02 km (4:17 / km) +81m 4:12 / km

With harriers->
1 mile warm up
5 mile tempo 3:55 per km
1 mile cool down
Solo->
4 miles

Wednesday Mar 13 #

12 PM

Running long 3:03:19 [3] 39.03 km (4:42 / km) +287m 4:32 / km

Tuesday Mar 12 #

10 AM

Cycling 30:00 [3]

4 PM

Running warm up/down 13:38 [3] 3.08 km (4:26 / km)

Running intervals 24:21 [3] 7.0 km (3:29 / km)

reasonably happy with tempo pace but wanna work on some faster stuff next week probably 1km reps then 400s the week after that to make the 3km pace feel abit easier before varsity.

Running warm up/down 15:03 [3] 3.29 km (4:34 / km)

Monday Mar 11 #

2 PM

Running 1:43:33 [3] 18.41 km (5:37 / km) +362m 5:07 / km

long run aborted felt spent from yesterday

Sunday Mar 10 #

11 AM

Orienteering race 1:39:19 [4] 13.51 km (7:21 / km) +512m 6:11 / km

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