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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Borat

In the 7 days ending Jan 19:

activity # timemileskm+m
  Easy run4 2:03:01 15.81(7:47) 25.44(4:50) 41
  Strength2 2:00:00
  Long run1 1:46:30 10.8(9:52) 17.38(6:08) 649
  Intervals 1 1:33:51 10.69(8:47) 17.21(5:27) 406
  Race1 1:14:04 10.82(6:51) 17.41(4:15) 183
  Swim1 1:10:00
  Jog2 57:56 6.48(8:56) 10.44(5:33) 22
  Orienteering1 47:07 6.58(7:10) 10.59(4:27) 60
  Total12 11:32:29 61.18 98.47 1360

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MoTuWeThFrSaSu

Sunday Jan 19 #

Swim 1:10:00 [3]

injuries are shite

Saturday Jan 18 #

8 AM

Jog 28:48 [3] 5.43 km (5:18 / km) +20m 5:12 / km

1 PM

Race warm up/down 1:14:04 [3] 17.41 km (4:15 / km) +183m 4:03 / km

Livingston East League

Decent run, quite close to the top guys in our team which was motivating.

Friday Jan 17 #

8 AM

Jog 29:08 [3] 5.0 km (5:49 / km) +2m 5:49 / km
ahr:142 max:166

4 PM

Easy run 30:26 [3] 6.44 km (4:44 / km) +21m 4:39 / km
ahr:140 max:156

Thursday Jan 16 #

Easy run 30:30 [3] 6.0 km (5:05 / km)

pre gym treadmill

Strength 1:00:00 [3]

S&C
5 PM

Orienteering warm up/down 47:07 [3] 10.59 km (4:27 / km) +60m 4:20 / km
ahr:153 max:189

Pollock night sprint + 4x1'/1'30''
Was leading the train most of the time but a 'grassy' routechoice got me back in the group as the Nikes weren't the ideal shoes for the mud.

Wednesday Jan 15 #

2 PM

Long run 1:46:30 [3] 17.38 km (6:08 / km) +649m 5:10 / km
ahr:152 max:178

Seat

Tuesday Jan 14 #

5 PM

Intervals warm up/down 1:33:51 [3] 17.21 km (5:27 / km) +406m 4:53 / km
ahr:151 max:190

10' tempo on KF
4 x 3' uphill [3' jog back]
4 x 30'' uphill [2' jog back]

Definitely pills, not hills!!!

Monday Jan 13 #

Strength 1:00:00 [3]

S&C
1 PM

Easy run 28:03 [3] 6.0 km (4:40 / km)
ahr:145 max:167

Treadmill pre gym
12kph
7 PM

Easy run 34:02 [3] 7.0 km (4:52 / km) +20m 4:47 / km
ahr:140 max:155

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