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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: elfy

In the 7 days ending Sep 9:

activity # timemileskm+m
  Orienteering2 2:57:28 10.38(17:06) 16.7(10:38) 761
  Strength and Conditioning6 1:35:00
  Running2 1:21:24 8.13 13.09 103
  Biking1 58:00 9.32(6:13) 15.0(3:52)
  Circuit training1 40:00
  Total6 7:31:52 27.83 44.79 864

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Saturday Sep 9 #

Running 24:37 [4] 5.0 km (4:55 / km) +103m 4:28 / km

Park run. It was bucketing down on the way there but it wasn't too bad while running. I struggle with the third km, today I felt a little sick for that bit. Foot not particularly sore while running, but a little sore after.

Running 10:00 [3]

warm up/down before park run

Strength and Conditioning 15:00 [3]


Thursday Sep 7 #

Orienteering 46:33 [3] 6.4 km (7:16 / km) +161m 6:28 / km

Sprint training at Pukeahu. Started jogging around part of a W6 course before the others arrived checking for any map changes. Then did another old course followed by the rest of the W6 course. Fell into too many of the traps that I should have read more carefully to avoid, and it took me a long time to get into it. Right arch sore at the end so I didn't do the entire course again.

Strength and Conditioning 10:00 [3]


Wednesday Sep 6 #

Circuit training 40:00 [3]

Couldn't decide what to do so did circuit training.
5 min warm up on the static bike followed by
1 min leg raises
1 min wall sit
2 min skipping
1 min squats
1 min step jumping
2 min static bike
1 min plank
1 min push ups
x 2 then 2 x 1 min fast, 2 x 30 s fast, 2 x 15 s fast on the bike followed by warm down.

Strength and Conditioning 15:00 [3]


Tuesday Sep 5 #

Running 46:47 [3] 8.09 km (5:47 / km)

Pretty easy run along the Petone foreshore. Did 1 km hard in 4:20 which I was pleased with since my legs didn't feel like they wanted to move very fast. Legs a bit heavy from Sunday, but otherwise fine

Strength and Conditioning 15:00 [3]

Stretches, legs still quite tight. Right shin slightly sore

Monday Sep 4 #

Biking 58:00 [3] 15.0 km (3:52 / km)

To town then up to tutoring and back home

Strength and Conditioning 20:00 [3]

Stretching and an attempt at rolling but it was rather painful

Sunday Sep 3 #

Orienteering 2:10:55 [5] 10.3 km (12:43 / km) +600m 9:51 / km
shoes: Salomon fellraiser

Winter classic. Can't say that I enjoyed the climb through controls 3,4,5 to the top of Colonial Knob... but managed to get plenty of water into me and some food. Screwed up in the forest in a few places, but I don't think I lost too much time through there - Magnus said I was only 2 min behind Sarah at the top. Rest of the first map was fine, maybe a bit slow on the more technical downhills, but then my legs didn't want to do the second map. Lost time on the first control when the map didn't make a lot of sense to what I was seeing, then was just slow through the rest of the loops. Felt good to finish, and other than tired legs felt mostly good. Pleased with how I managed my eating and drinking. Felt a bit funny after finishing, like breathing was a challenge. After getting some warm clothes on, felt much better though.

Strength and Conditioning 20:00 [3]

Stretches. Legs not feeling too bad

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