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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 7 days ending Nov 26:

activity # timemileskm+m
  Running11 10:02:41 77.69(7:45) 125.02(4:49) 2327
  Cycling4 1:55:00
  Circuits3 30:00
  Yoga2 20:00
  Total19 12:47:41 77.69 125.02 2327

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MoTuWeThFrSaSu

Sunday Nov 26 #

2 PM

Running 2:38:37 intensity: (1:18:37 @2) + (1:20:00 @3) 32.92 km (4:49 / km) +626m 4:24 / km

HF Darton via TPT, Wharncliffe and the ramp. Started off feeling a bit reluctant, but gradually ran myself into it and really enjoying myself for the second half. Cold, wet and dark, and its always disorienting to emerge from the dark, empty forest into the light and noise of Hillsborugh. Bit of a slog back from there across town.
7 PM

Cycling 30:00 [1]

Pub n' back. All I could do to get myself up the hill.

Saturday Nov 25 #

11 AM

Running 1:24:42 intensity: (44:42 @2) + (40:00 @3) 16.13 km (5:15 / km) +365m 4:43 / km

Snow run! From Thornton up to Ogden for a play around on the moors and in the forest. Pretty deep high up and a lot of slip sliding around involved. Rest of the day riding steam trains and meeting Santa, all very (prematurely in my opinion) Christmassy.

Friday Nov 24 #

7 AM

Cycling 30:00 [1]

12 PM

Running 57:16 intensity: (21:16 @2) + (36:00 @4) 13.83 km (4:08 / km) +102m 4:00 / km

Lunchtime canal. 6x5/1 at a cruisy pace, aiming to run fast but comfortably.
7 PM

Running 29:30 [2] 5.5 km (5:22 / km) +80m 5:00 / km

Circuits 10:00 [1]

Thursday Nov 23 #

7 AM

Running 42:46 [2] 8.97 km (4:46 / km) +139m 4:26 / km

4 PM

Running 26:05 [3] 5.54 km (4:42 / km) +78m 4:24 / km

7 PM

Yoga 10:00 [1]

Wednesday Nov 22 #

7 AM

Running 27:29 [2] 5.33 km (5:09 / km) +102m 4:42 / km

4 PM

Running 36:50 [2] 7.46 km (4:56 / km) +142m 4:31 / km

7 PM

Circuits 10:00 [1]

Tuesday Nov 21 #

7 AM

Cycling 30:00 [1]

12 PM

Running 25:09 [2] 5.34 km (4:43 / km) +85m 4:22 / km

Lunchtime cruise mainly on grass to minimise impact.
7 PM

Running 30:35 [5] 7.07 km (4:19 / km) +330m 3:30 / km

Springvale Spirals. Last ran this as a race in 2013. Well, I was a little faster then, but not too far off. Ran easy on the downhills and hard on the uphills, which seemed to work well as a strategy and was kinder on my body. Pleased with how this felt.

Running warm up/down 33:00 [2] 6.5 km (5:05 / km) +60m 4:51 / km

8 PM

Yoga 10:00 [1]

Monday Nov 20 #

12 PM

Running 50:42 [2] 10.43 km (4:52 / km) +218m 4:24 / km

Lunchtime with Matthew.
7 PM

Cycling 25:00 [1]

8 PM

Circuits 10:00 [1]

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