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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: elfy

In the 7 days ending Aug 26:

activity # timemileskm+m
  Biking4 3:28:00 40.76(5:06) 65.6(3:10)
  Running3 2:28:18 11.75(12:37) 18.91(7:51) 430
  Strength and Conditioning7 2:00:00
  Orienteering1 1:28:54 3.72 5.99 410
  Total7 9:25:12 56.23 90.5 840

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Saturday Aug 26 #

Running 24:18 [4] 5.0 km (4:52 / km) +80m 4:30 / km

Park run - felt pretty good today. Got freaked out by a dog running back and forth past me on the first km. Legs felt heavy and slow in warm up but after stretches and a bit of jogging they loosened up. Happy to be back where I was before getting sick

Strength and Conditioning 15:00 [3]

usual stretches

Friday Aug 25 #

Biking 55:00 [3] 16.4 km (3:21 / km)

Windy on the way home and got stuck at roadworks on the way in

Strength and Conditioning 10:00 [3]

Some stretches and rolling quads

Thursday Aug 24 #

Biking 50:00 [3] 16.4 km (3:03 / km)

to/from uni. tired quads on the uphills

Running 1:04:00 [3] 6.69 km (9:34 / km) +350m 7:35 / km

O-gang run up Tinakori from the Rose Garden. Felt pretty good for most of the run but struggled on the climb up past the tennis court. Didn't notice my foot while running. Perhaps didn't need both fleece and polypro and got too hot for most of it.

Strength and Conditioning 15:00 [3]

Stretches

Wednesday Aug 23 #

Biking 50:00 [3] 16.4 km (3:03 / km)

to/from uni

Strength and Conditioning 20:00 [3]

Stretches, planks, push ups and leg raises.
Sore right foot today, not sure why

Tuesday Aug 22 #

Biking 53:00 [3] 16.4 km (3:14 / km)

Southerly today so freezing on the way in but was quite nice riding home

Running 1:00:00 [5] 7.22 km (8:19 / km)

Warm up, 30 minutes drills then 30 minutes intervals. Two sets of
1 x 90s
2 x 60s
3 x 30s
4 x 15s
with rest the same as the interval and three minutes jogging between the sets.
Felt really good through most of it.

Strength and Conditioning 15:00 [1]

stretches

Monday Aug 21 #

Strength and Conditioning 25:00 [3]

Stretches, planks, side planks, leg raises and push ups

Sunday Aug 20 #

Orienteering 1:08:54 [4] 5.99 km (11:30 / km) +350m 8:54 / km
shoes: Salomon fellraiser

Running wise this went pretty well, I mostly felt good on the hills and it was nice to have some proper climb. Orienteering wise it was not so good. I really should not have dropped down into the cemetery when I did and then ran out of time. Navigation was fine, though the controls were pretty easy. Glad the rain didn't come as forecast.

Orienteering (control collecting) 20:00 [2] +60m
shoes: Salomon fellraiser

Jogged up the hill to collect a few controls

Strength and Conditioning 20:00 [3]

Stretches and rolling - a bit tight from today. Left knee sore where I bashed it on branches.

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