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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Special D

In the 7 days ending Nov 17:

activity # timemileskm+m
  Running4 2:58:16 23.91(7:27) 38.48(4:38) 427
  S and C2 2:30:00
  Orienteering1 53:21 3.77(14:08) 6.07(8:47) 177
  Climbing1 40:00
  Cycling1 35:00
  Total8 7:36:37 27.69 44.56 604
  [1-5]7 6:56:37

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MoTuWeThFrSaSu

Sunday Nov 17 #

5 PM

Running 30:34 intensity: (13:42 @1) + (14:18 @2) + (2:34 @3) 6.7 km (4:34 / km) +64m 4:21 / km
ahr:160 max:176

steady round meadows and links. Stayed on grass although both shins feeling a little sore afterwards - no running day tomorrow

Saturday Nov 16 #

2 PM

Running race 34:42 intensity: (4:20 @1) + (15:10 @2) + (11:04 @3) + (3:56 @4) + (12 @5) 9.25 km (3:45 / km) +193m 3:24 / km
ahr:168 max:187 shoes: Inov8 X-Talon 225

Braids - what a great course. Think I paced it well, although this meant Todge and I getting stuck behind punters on the downhill the first lap. Managed to work the second hill pretty well and had a more free run on the downhill. Felt pretty good and had a strong finish. 27th, a mere 4 1/2 minutes off Kris haha

Running warm up/down 18:00 [1] 3.0 km (6:00 / km)
shoes: ASICS Gel DS-Trainer 23

Friday Nov 15 #

5 PM

Cycling 35:00 [2]

7 PM

Climbing 40:00 [0]

Thursday Nov 14 #

7 AM

S and C 1:15:00 [1]

6 PM

Orienteering (Booty Man) 53:21 intensity: (37:37 @1) + (15:39 @2) + (5 @3) 6.07 km (8:47 / km) +177m 7:40 / km
ahr:154 max:173 shoes: Inov8 X-Talon 225

Nice mix of exercises by Thompas. Corridor, then contour only, window and full course.
Some struggles related to poor veg mapping or not seeing the tapes in the dark, but generally some good work put in. Contour picture was working well and direction wasn't too shabby for night-O. Gracias to Laraia for taking hypothermia like a champ and guarding the stuff xx

Running warm up/down 32:00 [1] 5.55 km (5:46 / km) +170m 5:00 / km
shoes: Inov8 X-Talon 225

Tuesday Nov 12 #

6 PM

Running intervals 34:00 intensity: (6:45 @1) + (9:01 @2) + (17:40 @3) + (34 @4) 8.53 km (3:59 / km)
ahr:166 max:183 shoes: Mizuno Wave Hayate

KF - 5 x 6min, 60s rest.
Really not feeling strong on these, wasn't able to match the boys from the start, so just had to stick my head down and get it done.

Running warm up/down 29:00 [1] 5.45 km (5:19 / km)
shoes: Mizuno Wave Hayate

Monday Nov 11 #

7 PM

S and C 1:15:00 [1]

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