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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 7 days ending Mar 17:

activity # timemileskm+m
  Running7 3:59:24 29.45(8:08) 47.4(5:03) 780
  Cycling5 1:55:00
  Orienteering1 57:45 7.23(7:59) 11.64(4:58) 63
  Yoga4 50:00
  Total15 7:42:09 36.68 59.03 843

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MoTuWeThFrSaSu

Sunday Mar 17 #

12 PM

Running warm up/down 18:35 [2] 3.6 km (5:10 / km) +39m 4:54 / km

Orienteering race 57:45 [5] 11.64 km (4:58 / km) +63m 4:50 / km

CSC Qual at Sherwood Pines. Not my favourite area, but Rich had planned a nice twisty course that kept us in the terrain with plenty of options to run straight. I ran pretty hard to see what I had in the tank - felt pretty good all told, although faded a bit towards the end and started losing a few bits of time as the concentration slipped. Comfortable win for SYO, but then we did have well over 100 from the club running, new members and old. Nice sunny day for playing in the playground too!

Running warm up/down 5:30 [2] 1.0 km (5:30 / km) +5m 5:22 / km

7 PM

Yoga 10:00 [1]

Saturday Mar 16 #

12 PM

Running 48:54 [2] 9.5 km (5:09 / km) +211m 4:38 / km

Eccy Woods rain.

Friday Mar 15 #

7 AM

Cycling 15:00 [1]

8 AM

Running 57:48 intensity: (27:48 @2) + (30:00 @3) 11.39 km (5:05 / km) +208m 4:39 / km

Jog to school with Alex then up to Graves, etc. Had to go a bit faster than I had planned as I was running out of time!

Thursday Mar 14 #

7 AM

Cycling 25:00 [1]

1 PM

Running 11:36 [2] 2.45 km (4:45 / km) +45m 4:21 / km

Running 13:52 [2] 3.01 km (4:37 / km) +24m 4:26 / km

Physio n' back. All good apart from a niggling R peroneal tedon, which came on after a snowy weekend in the Lakes in Jan. Need to keep an eye on it and build it back to strength, but should be OK to gradually build up the running again.
8 PM

Yoga 10:00 [1]

Wednesday Mar 13 #

7 AM

Running 24:39 [2] 4.93 km (5:00 / km) +76m 4:39 / km

4 PM

Running 30:30 [3] 6.48 km (4:42 / km) +102m 4:22 / km

7 PM

Cycling 25:00 [1]

Tuesday Mar 12 #

7 PM

Cycling 25:00 [1]

8 PM

Running 28:00 intensity: (20:00 @2) + (8:00 @4) 5.05 km (5:33 / km) +70m 5:11 / km

Evo jog with a few strides.

Yoga 15:00 [1]

Monday Mar 11 #

Note
(rest day)

Nothing today - hoping the weekend didn't set back the TGC recovery too much, but another easy week ahead.
7 PM

Cycling 25:00 [1]

8 PM

Yoga 15:00 [1]

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