Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sheap

In the 7 days ending Mar 17, 2019:

activity	#	time	miles		km		+m
Cycling	3	1:34:26	3.42		5.5			25c
Running	4	1:32:45	10.69	(8:41)	17.2	(5:24)	26
S + C	3	1:08:30
Orienteering	3	1:06:24	6.52	(10:11)	10.49	(6:20)	205	39c
Total	10	5:22:05	20.63		33.19		231	64c
[1-5]	10	5:20:08

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Sunday Mar 17, 2019 #

11 AM

Orienteering 6:39 0.8 km (8:16 / km) +4m 8:04 / km
ahr:127 max:152

12 PM

Orienteering race 28:57 [4] ** 4.19 km (6:55 / km) +129m 5:59 / km
ahr:158 max:182 11c (sick) shoes: New x talons

CSC Qualifier at The Enchanted Place
Pretty tired legs from yesterday but pushed as knew it was short. Silly mistake on #2 as got confuddled after helping a junior so thought I'd gone too far, did a loop back then kicked myself as Stan caught me up:( (40s) Rest of the course was fine, sloppy nav here and there and not moving too fast but kept a consistent (slow) pace and ran up the whole hill at the end so very chuffed.

Very coughy after finish so taking it easy this coming week.

Running warm up/down 19:23 [2] 2.8 km (6:55 / km) +12m 6:47 / km

wu + wd

Saturday Mar 16, 2019 #

10 AM

Orienteering (Sprint) 30:48 [4] **** 5.5 km (5:36 / km) +72m 5:15 / km
ahr:170 max:184 28c shoes: Track shoes

Sussex Uni Sprint Training
3 roughly 1k courses around really technical parts of the uni. Focusing on my process and making sure I have a decent route planned before racing off.
1-caught out a couple of times by inside/outside corners of buildings and feeling rather sluggish up the steps.
2-much better than the first course and taking the time to get the optimum route which paid off.
3-perfected the descending of stairs technique eventually although almost blown down them the wind was so strong. Few unmapped builders affected route but overall pretty happy and moving better than the first one.

Running warm up/down 15:29 [3] 3.2 km (4:50 / km) +14m 4:44 / km
shoes: Track shoes

Testing out different shoes on different surfaces. Track shoes are too slippery.

Friday Mar 15, 2019 #

2 PM

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
(rest day)

Wu with everyone round the track

Cycling 34:00 [3] 5.5 km (6:11 / km)

Football. I bailed out and ran laps of the pitch in the pouring rain because my legs felt tight and need to be springy for tomorrow. Actually extremely excited to do some proper sprint training.
Still haven’t managed to shift the cough so just pushing on because it doesn’t seem to effect running and need to be in full spring mode for the next couple of months.

Thursday Mar 14, 2019 #

7 PM

Cycling (Cycling ) 30:26 [4] **
ahr:168 max:172 25c shoes: Wellies

Going as hard as I could on the highest gear for 30 mins with a map of Lancaster. Added handicap was that there were no lights on, only the disco lights so was extremely difficult to see the map. Good simulation for those last couple of controls where you are seeing stars:)

8 PM

S + C 24:30 [3]

Core and arms but missed out the legs and glutes because they are pooped.

Wednesday Mar 13, 2019 #

7 PM

Running warm up/down 16:00 [3] 3.1 km (5:10 / km)

Wu + wd with levy and teaching him what a stride is so did quite a few.

Running 26:53 [4] 5.1 km (5:16 / km)
ahr:148 max:188 shoes: Track shoes

3 sets of 3 200m. 200m jog between reps, 4 min jog between sets.
Great session with good atmosphere. Not very fast times because still struggling to breathe and got a rather chesty cough. Averaging 33 but had a few faster, a few slower. First session back in ages so hopefully picking up the pace again and go every week again. Legs feeling springy.

Tuesday Mar 12, 2019 #

4 PM

Cycling (Cycling ) 30:00 [3]
ahr:136 max:142

Getting the legs spinning ready for athletics tomorrow. View from the loft was beautiful, nothing like a good sunset to keep the spirits high:)

5 PM

S + C 24:00 [4]

Sun salutations x5, plank x8, mountain climber x124, Russian twists x124, reverse crunch x40, bicycle crunch x40, one leg bridge x66, split squats x50, side plank right and left x3, bird dog x60, jumping squats x20, aerial girrafe x12. Bit pooped.

Monday Mar 11, 2019 #

9 PM

S + C 20:00 [3]
(rest day)

A lovely mixed bag of core work in my pj’s because suddenly had the motivation when going to bed. Still croaking away so resting until Wednesday then doing athletics (for the first time in 3 weeks?!) yayyy.

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