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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Fionabunn

In the 7 days ending Feb 17:

activity # timemileskm+m
  Running8 5:46:42 47.73(7:16) 76.81(4:31) 364
  Orienteering2 1:38:23 9.61(10:14) 15.46(6:22) 161
  S&C3 1:20:00
  Cycling1 45:00
  Swimming1 45:00
  Total12 10:15:05 57.33 92.27 525
  [1-5]11 10:00:05

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MoTuWeThFrSaSu

Sunday Feb 17 #

10 AM

Orienteering 1:18:23 [3] 12.96 km (6:03 / km) +161m 5:42 / km
shoes: New red inov8 (Xtalon 212)

TVOC Chiltern Challenge Black course.
Lovely run, fairly scrappy at the start (5 and 6, ran straight and ignored all the "irrelevant detail", but evidently also ignored my compass and then had nothing to pick up on to correct, and not much idea of distance having been on 1:15000 last weekend so a bit of random wandering). Refocussed when Tessa caught me and ran alright but then a few more mistakes creeping in by the end with fatigue. Lesson learnt to be a bit more disciplined with compass and to have a bit more of a back-up plan.

Running warm up/down 13:49 [1] 2.48 km (5:34 / km) +20m 5:22 / km
shoes: New red inov8 (Xtalon 212)

Saturday Feb 16 #

12 PM

Running 23:52 [4] 6.11 km (3:54 / km) +87m 3:39 / km
shoes: New red inov8 (Xtalon 212)

Having sprinted to hill on bike from overrunning lecture, arrived about 10s before first rep!
Session: One lap tempo (with hill twice), 6x40s hills, one lap tempo (tempo's in ~9mins, fairly consistent, felt quite strong)

Running warm up/down 13:03 [1] 2.39 km (5:28 / km)
shoes: Salming distance A3 #3

Friday Feb 15 #

7 AM

Running 14:49 [1] 3.0 km (4:56 / km)

Jog to and from pool as bike has a puncture :(

Swimming 45:00 [2]

1.8km (8x200m, 2x100m)
2 PM

Running 1:10:56 [3] 16.12 km (4:24 / km) +10m 4:23 / km
shoes: Inov8 Roclite trail shoes

New route ("Duck" route) with Paul and Aidan. Really enjoyed it, another beautiful day, but feeling a bit tired!! Right foot slightly sore, must remember to roll it!

Thursday Feb 14 #

4 PM

Running warm up/down 16:55 [2] 3.72 km (4:33 / km) +8m 4:30 / km
shoes: Salming distance A3 #3

Running 23:44 [4] 5.86 km (4:03 / km) +155m 3:35 / km
shoes: Salming distance A3 #3

Session at hill:
2 lap tempo (15:45min @3:51min/km average)
8x60s hills, jog down recovery

Running warm up/down 20:29 [2] 4.1 km (5:00 / km)
shoes: Salming distance A3 #3

S&C 15:00 [1]

Core

Wednesday Feb 13 #

6 AM

Running 49:22 [3] 10.36 km (4:46 / km)
shoes: Inov8 Roclite trail shoes

Steady Fen Ditton
6 PM

Cycling 45:00 [2] 0.0 km

Cycle to and from CUOC training (22km)
7 PM

Orienteering 20:00 [1] 2.5 km (8:00 / km)
shoes: New red inov8 (Xtalon 212)

Harlton Clunch pits...tiny little area but had some v steep contours and was reasonably challenging in the dark! Good fun

Tuesday Feb 12 #

8 AM

S&C 15:00 [0]

Mainly a consultation/designing a new program, but did some of the exercises as a movement screening/ trying them out (eg. back squats, single leg squats variations, kneeling arm press etc)
2 PM

Running warm up/down 9:18 [2] 2.01 km (4:37 / km)
shoes: Salming distance A3 #3

Running intervals 24:22 [4] 7.07 km (3:27 / km) +82m 3:16 / km
shoes: Salming distance A3 #3

2 x(6x2min [90s]) 3min between sets @Churchill

Running warm up/down 10:22 [2] 2.11 km (4:55 / km)
shoes: Salming distance A3 #3

Monday Feb 11 #

8 AM

Running 55:41 [3] 11.48 km (4:51 / km) +4m 4:51 / km
shoes: Inov8 Roclite trail shoes

Morning steady Grantchester. Didn't make it on the 7:20 as was tired and felt like I needed to stretch my Achilles before running so ran alone and felt pretty dead, but lovely morning for it!
4 PM

S&C 50:00 [3]

15min turbo, 30=5mins core, glutes and strength exercises

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