Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: oscarS

In the 7 days ending Dec 1, 2019:

activity	#	time	miles		km		+m
trail/hill running	5	2:00:42	12.76	(9:27)	20.54	(5:53)	336
biking	2	1:30:41					479
road running	1	52:44	6.84	(7:43)	11.0	(4:48)	154
swimming	1	35:00
Stregnth and Conditioning	1	30:00
Total	10	5:29:07	19.6		31.54		969

2:14

0:00

» now

Saturday Nov 30, 2019 #

10 AM

trail/hill running (WU) 13:50 [3] 2.44 km (5:40 / km) +27m 5:22 / km
shoes: inov8 mudclaw 275

11 AM

trail/hill running intervals 49:18 [5] 10.8 km (4:34 / km) +250m 4:05 / km
shoes: inov8 mudclaw 275

North district xc training
10*(3 mins @xc pace, 30s 100%, 90 jog recovery)
Was dying a lot near the end

12 PM

trail/hill running (WD) 6:23 [2] 1.0 km (6:23 / km) +9m 6:07 / km
shoes: inov8 mudclaw 275

Didn’t have much time for a wd

2 PM

Stregnth and Conditioning 30:00 [5]

30 mins continuous circuits
25 burpees
50 sit ups
75 lunges
100 half burpees
125 squats
25 burpees

5 PM

biking 35:27 [4] +165m

Missed the group by 10 mins so did a half lap to meet them
Quads were feeling sore on the climbs

Shoulder in immense pain, couldn’t move it or put any pressure on it
Bit worrying as it’s been a week and a half since I hurt it so it should be getting better not worse
Going to drug up lots for tomorrow

1 PM

trail/hill running 48:30 [3] 5.8 km (8:22 / km) +50m 8:01 / km
shoes: hoka cliffton 6

Hanging and collecting at Culbokie

Thursday Nov 28, 2019 #

Note
(rest day)

Wednesday Nov 27, 2019 #

Note
(rest day)

Tuesday Nov 26, 2019 #

3 PM

swimming 35:00 [3]

Badminton
Shoulder much less sore just clicking a lot which I don’t think is too good
Was playing well today though won 7 out of 8 games

7 PM

road running 52:44 [4] 11.0 km (4:48 / km) +154m 4:29 / km
shoes: hoka cliffton 6

Wet, windy fartlek on Tulloch Road
Legs very sore tonight made that extra tough
WU +6(2),5(2),4(2),3(2),3 +WD

Monday Nov 25, 2019 #

Note

Shoulder much sorer than the weekend and also very tired

10 AM

trail/hill running (WU) 2:41 [3] 0.5 km (5:22 / km)
shoes: inov8 x-talon 230

7 PM

biking 55:14 [3] +314m

Contin social
Shoulder was stiff but manageable
Powered up the climbs with Fraser (with being an overstatement as he was at least 10 m in front the whole time)
Good lap time but did stop for maybe 5 mins overall where I paused my watch