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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Borat

In the 7 days ending Feb 16:

activity # timemileskm+m
  Easy run6 3:27:57 27.24(7:38) 43.84(4:45) 60
  Long run1 2:17:19 13.5(10:10) 21.73(6:19) 526
  Intervals 2 2:07:40 20.38(6:16) 32.8(3:54) 90
  Strength2 1:40:00
  Orienteering1 1:30:00 11.57(7:47) 18.62(4:50) 91
  Jog1 30:58 3.73(8:18) 6.0(5:10) 20
  Total11 11:33:54 76.42 122.99 786

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MoTuWeThFrSaSu

Sunday Feb 16 #

9 AM

Easy run 34:51 [3] 7.24 km (4:49 / km) +14m 4:46 / km

7 PM

Easy run 30:32 [3] 6.62 km (4:37 / km) +11m 4:34 / km

30 mins is the optimum

Saturday Feb 15 #

9 AM

Intervals warm up/down 1:21:40 [3] 18.8 km (4:21 / km) +90m 4:15 / km

Hounds session:
6 x 4' [2']
Tried to keep it really chill as I had a pretty tough week with 2 fast workouts and 2 hours 15mins in Pentlands. However couldn't resist to race the last rep making Eddie to defend his ego <3
6 PM

Easy run 33:52 [3] 7.29 km (4:39 / km) +15m 4:36 / km

Keep the mileage with minimum over 30min runs

Friday Feb 14 #

9 AM

Jog 30:58 [3] 6.0 km (5:10 / km) +20m 5:05 / km

Thursday Feb 13 #

Strength 40:00 [3]

Tired, cut it short
5 PM

Orienteering 1:30:00 [3] 18.62 km (4:50 / km) +91m 4:43 / km

Night-O sprint mass start.
Good fun, alright nav, tempo effort. Went to the track after that for 5x300m [2'30'']. I was still really stiff after Pentlands so wasn't moving so well (47'').

Wednesday Feb 12 #

7 AM

Long run 2:17:19 [3] 21.73 km (6:19 / km) +526m 5:38 / km

Pentlandsss <3

Tuesday Feb 11 #

Easy run 45:00 [3] 9.3 km (4:50 / km)

WU 4x20'' strides WD

Intervals 46:00 [3] 14.0 km (3:17 / km)

Treadmill sesh:
2 x 8' [2' float] 3.15 [4.00]
5 x 4' [1' float] 3.09 [4.00]
+one minute additional passive rest due to a stitch after first 4

Monday Feb 10 #

Strength 1:00:00 [3]

S&C

Easy run 28:30 [3] 6.0 km (4:45 / km)

pre gym
8 AM

Easy run 35:12 [3] 7.4 km (4:45 / km) +20m 4:42 / km

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