Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CharlieRennie

In the 7 days ending Apr 14:

activity # timemileskm+m
  Orienteering5 3:13:08 18.9(10:13) 30.42(6:21) 87483 /88c94%
  Running6 2:18:21 15.06(9:11) 24.23(5:43) 264
  Stretching/Rolling/Core5 1:10:00
  Cross Training1 30:00
  Total12 7:11:29 33.96 54.65 113883 /88c94%
  [1-5]7 6:01:29

«»
1:41
0:00
» now
MoTuWeThFrSaSu

Sunday Apr 14 #

10 AM

Running warm up/down 12:18 [2] 2.17 km (5:40 / km) +53m 5:03 / km
shoes: Inov8 X-Talon 220

Orienteering 11:45 [2] ** 1.91 km (6:09 / km) +52m 5:25 / km
spiked:8/9c shoes: Inov8 X-Talon 220

Control Pick

Orienteering 19:35 [3] *** 3.33 km (5:53 / km) +111m 5:02 / km
spiked:7/8c shoes: Inov8 X-Talon 220

Compass

Running warm up/down 3:11 [2] 0.52 km (6:07 / km) +5m 5:50 / km
shoes: Inov8 X-Talon 220

9 PM

Stretching/Rolling/Core 15:00 [0]

Saturday Apr 13 #

11 AM

Running warm up/down 10:14 [2] 1.79 km (5:43 / km) +22m 5:23 / km
shoes: Inov8 X-Talon 220

Orienteering 26:47 [2] ** 4.09 km (6:33 / km) +56m 6:08 / km
spiked:7/7c shoes: Inov8 X-Talon 220

Aiming Off

Orienteering 8:41 [4] ** 2.05 km (4:14 / km) +21m 4:02 / km
spiked:12/12c shoes: Inov8 X-Talon 220

Control Flow

Running warm up/down 3:00 [2] 0.52 km (5:46 / km) +5m 5:30 / km
shoes: Inov8 X-Talon 220

2 PM

Running warm up/down 6:46 [2] 1.06 km (6:23 / km) +27m 5:40 / km
shoes: Inov8 X-Talon 220

Orienteering 15:05 [3] *** 2.47 km (6:06 / km) +49m 5:33 / km
spiked:4/5c shoes: Inov8 X-Talon 220

Slopes

Orienteering 14:46 [2] *** 2.27 km (6:30 / km) +46m 5:54 / km
spiked:6/6c shoes: Inov8 X-Talon 220

Corridor

Running warm up/down 6:04 [2] 0.93 km (6:31 / km) +18m 5:57 / km
shoes: Inov8 X-Talon 220

9 PM

Stretching/Rolling/Core 10:00 [0]

Thursday Apr 11 #

12 PM

Running warm up/down 4:09 [2] 0.66 km (6:17 / km) +5m 6:04 / km
shoes: Inov8 X-Talon 220

Orienteering long 1:04:57 [3] *** 9.62 km (6:45 / km) +343m 5:44 / km
spiked:26/26c shoes: Inov8 X-Talon 220

Hawse End - Brown

Missed this one when I was injured. Technically pretty much perfect just lacking the fitness. Shifting ok on the flats but just dying on the hills. Still beat Sunley’s time tho.

Running warm up/down 7:13 [2] 1.07 km (6:45 / km) +17m 6:15 / km
shoes: Inov8 X-Talon 220

Wednesday Apr 10 #

6 PM

Running warm up/down 11:20 [2] 2.27 km (5:00 / km) +41m 4:35 / km
shoes: Inov8 X-Talon 220

Orienteering tempo 31:32 [3] **** 4.68 km (6:44 / km) +196m 5:34 / km
spiked:13/15c shoes: Inov8 X-Talon 220

Colonels Drive - Long

Not feeling too great for this and legs pretty heavy the whole way round. Sometimes overly hesitant and binned 40s at #1 but fairly clean overall just lacking zip.

Running warm up/down 11:43 [2] 1.97 km (5:57 / km) +24m 5:36 / km
shoes: Inov8 X-Talon 220

9 PM

Stretching/Rolling/Core 15:00 [0]

Tuesday Apr 9 #

3 PM

Running warm up/down 16:35 [2] 3.21 km (5:10 / km) +37m 4:53 / km
shoes: Nike Air Zoom Pegasus 35

Running intervals 35:12 [4] 6.08 km (5:47 / km) +2m 5:47 / km
shoes: Nike Air Zoom Pegasus 35

2 x 1200m, 2 x 800m, 2 x 400m, 2 x 200m [2 mins]

At the cinder track with the WCOC crew. Legs feeling much better but still a fair way behind Joe. Average 4:16 for the 1200s, 2:52 for the 800s, 75s for the 400s and 32s for the 200s. Kept the longer ones controlled then opened the legs up on the shorter reps.

Running warm up/down 10:36 [2] 1.98 km (5:21 / km) +8m 5:15 / km
shoes: Nike Air Zoom Pegasus 35

5 PM

Stretching/Rolling/Core 15:00 [0]

Monday Apr 8 #

6 PM

Cross Training 30:00 [2]

30 Spin
Got some mega DOMS in my arms and glutes from climbing yesterday.
9 PM

Stretching/Rolling/Core 15:00 [0]

« Earlier | Later »