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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ajriley

In the 7 days ending Aug 11:

activity # timemileskm+m
  Running5 3:36:46 23.48(9:14) 37.78(5:44) 572
  Orienteering2 1:08:22 5.9(11:35) 9.5(7:12)
  Strength5 1:00:00
  Total10 5:45:08 29.38 47.28 572

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MoTuWeThFrSaSu

Sunday Aug 11 #

11 AM

Orienteering 36:03 [4] 4.5 km (8:01 / km)

Middle at Nolde

Speed was generally good, but I got quite tired by the end and slipped into making a few silly mistakes.
12 PM

Orienteering (Sprint) 15:43 [4] 2.4 km (6:33 / km)

Sprint at Nolde

This went very well. I was focused the whole time and it was short enough I didn't really burn out and felt good throughout the whole thing. I guess that means I could've pushed it harder, however.

Orienteering 16:36 [4] 2.6 km (6:23 / km)

Head to Head Race at Nolde (against Ian DeMenna)

Went pretty well again. One small mistake in the butterfly loop where I had a poor entry into the control, but otherwise really smooth, fast orienteering.

Saturday Aug 10 #

1 PM

Running 18:13 [3] 3.21 km (5:40 / km)

Recovery run

Strength (Arms, Shoulders, Back) 15:00 [3]

2 PM

Strength (Core) 10:00 [3]

Friday Aug 9 #

2 PM

Running 37:39 [3] 6.78 km (5:33 / km) +74m 5:16 / km

Running tempo 3:36 [5] 1.18 km (3:03 / km)

Hard segment on Strava to test my speed.

December 6th 2017 - 4:12

Today - 3:36

Really happy to see that kind of improvement.
5 PM

Strength (Core) 5:00 [3]

Thursday Aug 8 #

Note

Scottish 6 Days


Day 1 / Route / Splits

Day 2 / Route / Splits

Day 3 / Route / Splits

Day 4 / Route / Splits

Day 5 / Route / Splits

Day 6 / Route / Splits
11 AM

Running warm up/down 5:00 [3] 1.0 km (5:00 / km)

Strength (Arms, Shoulders) 20:00 [3]

12 PM

Running hills 54:48 [3] 9.31 km (5:53 / km)

5 PM

Strength (Core) 10:00 [3]

Monday Aug 5 #

3 PM

Running long 1:37:30 [4] 16.3 km (5:59 / km) +498m 5:11 / km

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