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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gracemolloy

In the 7 days ending Apr 7:

activity # timemileskm+m
  Orienteering 7 6:20:08 25.52(14:54) 41.07(9:15) 649
  Running 11 3:05:57 20.85(8:55) 33.56(5:32) 361
  S&C3 45:00
  Total11 10:11:05 46.37 74.62 1010

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Sunday Apr 7 #

10 AM

Running 16:17 intensity: (29 @1) + (12:34 @2) + (2:59 @3) + (15 @4) 3.02 km (5:24 / km) +38m 5:04 / km
ahr:143 max:168

Orienteering 1:11:37 intensity: (15 @1) + (47 @2) + (15:13 @3) + (54:54 @4) + (28 @5) 8.73 km (8:12 / km) +125m 7:39 / km
ahr:168 max:186

Hornnes- Norwegian Spring Long W20E
Some large mistakes on 3 of the first 5 controls put me well out of contention but after that I was much better and orienteering pretty well. Very pleased my ankle was fine in the pretty uneven terrain. Didn’t feel very tired at the end - need to work on increasing the speed I can orienteer at as my fitness is well ahead of nav at the moment.

Saturday Apr 6 #

10 AM

Running 10:02 intensity: (4:31 @1) + (5:31 @2) 1.62 km (6:12 / km) +16m 5:54 / km
ahr:138 max:148

Some more 3-4 min jogs plus some strides. Movement better than yesterday but not good enough to race. I could race if I have to but I don’t so just playing it safe.

S&C 15:00 [1]

Between jogs similar stuff to yesterday.
1 PM

Running 17:43 intensity: (28 @1) + (12:42 @2) + (4:27 @3) + (6 @4) 3.33 km (5:19 / km) +22m 5:09 / km
ahr:146 max:165

A continuous easy run with Topi who was on his cool down. Good signs.

Running (Intervals) 9:46 intensity: (1:47 @1) + (5:54 @2) + (1:46 @3) + (19 @4) 2.16 km (4:31 / km) +2m 4:30 / km
ahr:136 max:175

Gave it 45 mins and no pain/reaction from the running so decided to try doing something a bit faster so 2x1km (2mins) it was. Ran 4:14 and felt g so hot out harder and did 3:36. Felt fineo again and movement is almost full.
6 PM

Running 10:05 intensity: (4:20 @1) + (5:39 @2) + (6 @3) 1.85 km (5:28 / km) +16m 5:14 / km
ahr:129 max:150

S&C 15:00 [1]

Another round. Given myself the all clear to race tomorrow.

Friday Apr 5 #

6 PM

Running 10:34 intensity: (5:10 @1) + (5:24 @2) 1.51 km (7:00 / km) +13m 6:43 / km
ahr:132 max:149

Some jogging in 3-4 min bursts. Limited movement so very limpy but no pain. Wasn’t going to do the o training today anyway to recover for the weekend.

S&C 15:00 [1]

Some leaps, calf raises, jumps, hops etc testing and then strengthening the ankle. Between breaks in the running.

Thursday Apr 4 #

9 AM

Running 11:40 intensity: (38 @1) + (11:02 @2) 2.02 km (5:47 / km) +38m 5:17 / km
ahr:139 max:148

Orienteering 42:21 intensity: (33 @1) + (21:35 @2) + (19:38 @3) + (35 @4) 4.12 km (10:16 / km) +60m 9:34 / km
ahr:147 max:170

Rudskogen - O intervals
Hyped for this one as there are lots of very good girls here. 4x1.5km gaffled ints. Set off strong but on the way to control 3 I went over my ankle :( pretty sore but no fainting/hyperventilating shenanigans so decided to try to jog it out. The pain subsided but it really stiffened up so was fairly hobbling. Did 2.5/4 ints at a very slow pace but nav was actually alright. By the time I made it back to the finish my ankle was very stiff and swollen but not sore.
6 PM

Note

Skipped the evening training but went for a 20 minute walk. Stiff but again no pain so looks like it won’t be too nasty.

Wednesday Apr 3 #

10 AM

Orienteering 1:26:32 intensity: (50 @1) + (6:41 @2) + (1:18:25 @3) + (36 @4) 9.44 km (9:10 / km) +220m 8:13 / km
ahr:156 max:166

Utsnitt av Kjerringgåsen - long training
Good to get out on a 1:15000. Orienteering much better today and didn’t feel that tired at the end. 8 controls in 86 minutes.

Running 11:43 intensity: (2:00 @2) + (9:43 @3) 2.36 km (4:58 / km) +12m 4:51 / km
ahr:153 max:161

5 PM

Running 16:11 intensity: (43 @1) + (13:04 @2) + (2:24 @3) 2.71 km (5:58 / km) +98m 5:03 / km
ahr:143 max:152

Orienteering 26:59 intensity: (13 @1) + (4:37 @2) + (21:51 @3) + (18 @4) 2.86 km (9:27 / km) +49m 8:42 / km
ahr:154 max:169

Stikkaåsen Syd - Middle training
Just did a bit of this as this morning was big. Not moving that fast but think I’m getting better at map to ground and ground to map stuff.

Running 12:47 intensity: (7 @1) + (11:52 @2) + (48 @3) 2.58 km (4:57 / km) +2m 4:56 / km
ahr:143 max:164

Tuesday Apr 2 #

9 AM

Running 11:13 intensity: (28 @1) + (10:11 @2) + (34 @3) 2.01 km (5:35 / km) +13m 5:25 / km
ahr:142 max:152

Orienteering 25:45 intensity: (23 @1) + (2:08 @2) + (4:50 @3) + (18:18 @4) + (6 @5) 2.99 km (8:37 / km) +36m 8:08 / km
ahr:165 max:180

Våler Varde - Prologue
I tried to push the pace on this but couldn’t go that fast without losing control. I made a few small misses but nothing major and enjoyed some head to head after I got caught by my 90s at 4. Got ahead of her at the end and pleased with myself for doing my own nav. Very fun.

Running 11:00 intensity: (25 @1) + (10:06 @2) + (29 @3) 2.07 km (5:20 / km)
ahr:143 max:151

4 PM

Running 14:15 intensity: (1:03 @1) + (11:46 @2) + (1:26 @3) 2.29 km (6:14 / km) +34m 5:48 / km
ahr:138 max:154

Orienteering 57:52 intensity: (26 @1) + (7:14 @2) + (43:01 @3) + (7:11 @4) 5.95 km (9:43 / km) +81m 9:06 / km
ahr:156 max:173

Rudskogen - Chasing Start
Started quite hard then made a complete mess of number 3. After that slowed it down but nav didn’t improve so I was just slow and bad instead of fast and bad. Good area and good course. Forking meant I didn’t see any of the girls at all.

Running 5:56 intensity: (34 @1) + (4:43 @2) + (39 @3) 1.0 km (5:56 / km) +12m 5:36 / km
ahr:146 max:153

Monday Apr 1 #

4 PM

Running 11:21 intensity: (32 @1) + (10:16 @2) + (33 @3) 2.01 km (5:39 / km) +35m 5:11 / km
ahr:138 max:151

Orienteering 1:09:02 intensity: (24 @1) + (12:06 @2) + (55:35 @3) + (57 @4) 6.98 km (9:54 / km) +78m 9:22 / km
ahr:154 max:175

Gillinsrød - long and middle training
First training with Kalevan Rasti and first time orienteering in Norway. About 5km of long style and 2km of middle/control pick style including some at 1:4000. Nice and easy pace, just getting into the terrain and map. Very enjoyable.

Running 5:24 intensity: (10 @1) + (4:51 @2) + (23 @3) 1.02 km (5:16 / km) +11m 5:01 / km
ahr:142 max:154

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