Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 10T

In the 7 days ending Feb 21, 2018:

activity	#	time	miles		km		+m
Strength & Conditioning	5	2:47:00
Run	5	2:43:15	19.7	(8:17)	31.7	(5:09)	637
Drills	2	1:07:00	2.86	(23:26)	4.6	(14:34)
Intervals	1	59:06	7.02	(8:25)	11.3	(5:14)	176
Orienteering	1	54:15	4.29	(12:39)	6.9	(7:52)	142	26 /	26c	100%
Total	13	8:30:36	33.86		54.5		955	26 /	26c	100%

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Wednesday Feb 21, 2018 #

8 AM

Strength & Conditioning 30:00 [3]

Core (20) & Rolling (10)

12 PM

Run 1:06:17 [3] 12.2 km (5:26 / km) +359m 4:44 / km
ahr:153 max:235 (injured)

Slow, social run around Rivelin, knees feeling stronger and faster. Unfortunately slower than I wanted it to be due to the 'social' aspect of the run, but probably a good thing for my recovery.

C • "Social" 2

Tuesday Feb 20, 2018 #

8 AM

Strength & Conditioning 30:00 [3]

Core (20) & Knee Rehab/ rolling (10)

6 PM

Intervals intervals 59:06 [2] 11.3 km (5:14 / km) +176m 4:51 / km
(injured) shoes: Inov8 Trail-O

Knees felt weak. Took it slow and cautiously.

Monday Feb 19, 2018 #

5 PM

Drills 32:00 [2] 2.3 km (13:55 / km)
(injured) shoes: New Balance Roads

ShUOC drills. Knee hurting after yesterday's orienteering.

6 PM

Strength & Conditioning 30:00 [2]
(injured)

Core (15) & Knee rehab/ rolling (15)

Sunday Feb 18, 2018 #

Event: YHOA Superleague Middle Distance

11 AM

Orienteering race 54:15 [5] **** 6.9 km (7:52 / km) +142m 7:08 / km
spiked:26/26c (injured) shoes: Inov8 X-Talons 212

Tankersley Middle O, Black course
Off to a rocky start, making a few mistakes at controls 5 and 8, and a butterfly mistake at control 13 (15). As I got into the race, I found my rhythm and my nav and pace improved. Good pre-BUCS training!

Knees are getting better, but still sore & worn. Gotta be careful this week...

Run warm up/down 12:20 [2] 2.5 km (4:56 / km) +28m 4:40 / km
shoes: Inov8 X-Talons 212

Warm Up with Woodley

2 PM

Run warm up/down 30:06 [2] 6.1 km (4:56 / km) +92m 4:35 / km
shoes: Inov8 X-Talons 212

Cool Down with Woodley. Was a bit naughty and wore my Talons on tarmac, not good for them, but only 6 km.

Saturday Feb 17, 2018 #

12 PM

Run tempo 17:00 [1] 3.6 km (4:43 / km)
shoes: Inov8 Trail-O

Various stints of control hanging/ collecting for the JROS weekend.

Friday Feb 16, 2018 #

Strength & Conditioning 42:00 [3]

ShUOC circuits to round of a triple day! Exhausted, but have to return to the library :/

7 AM

Drills 35:00 [2] 2.3 km (15:13 / km)
(injured) shoes: New Balance Roads

Early morning drills

11 AM

Run 37:32 [3] 7.3 km (5:08 / km) +158m 4:38 / km
(injured) shoes: New Balance Roads

Run around Endcliffe Park, helping Gittins train for his half marathon

Thursday Feb 15, 2018 #

Strength & Conditioning 35:00 [3]

Standard 20 core + 15 mins of knee rehab and rolling due to running too far yesterday!

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