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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tullster

In the 7 days ending Nov 6, 2011:

activity # timemileskm+m
  Cycling3 3:26:00 48.19(4:16) 77.55(2:39) 380
  Running2 1:49:00 10.87(10:01) 17.5(6:14) 590
  Orienteering1 1:18:11 6.71(11:39) 10.8(7:14) 455
  core/balance gym work1 1:00:00
  Total5 7:33:11 65.77 105.85 1425

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MoTuWeThFrSaSu

Sunday Nov 6, 2011 #

Note
(rest day)

Saturday Nov 5, 2011 #

Cycling 21:00 [3] 8.5 km (2:28 / km)

IW. Nice morning.

Cycling 21:00 [3] 8.5 km (2:28 / km)

HFW. Bit of fog to compliment the dark.

Friday Nov 4, 2011 #

Cycling 21:00 [3] 8.5 km (2:28 / km)

IW. New bike:):) Much more pleasant.

Cycling 21:00 [3] 8.5 km (2:28 / km)

HFW

Thursday Nov 3, 2011 #

Orienteering 1:06:11 [3] 9.0 km (7:21 / km) +415m 5:59 / km
shoes: VJ Integrators

M21E course from the six days at Torinturk. Nice day for it. No warm up so started steady. Legs tired but held an OK pace. Clean, controlled orienteering most of the way which was good. Got a bit distracted on the way to 17 when I heard some odd animal noise. Sounded like a loud croak. Maybe a giant toad? Probably some kind of bird though.

Orienteering warm up/down 12:00 [1] 1.8 km (6:40 / km) +40m 6:00 / km
shoes: VJ Integrators

Jog back over the hill.

core/balance gym work 1:00:00 [3]

Gym session at Atlantis. Some olympic moves then squats, 30/40/40, leg raises, lunges 30/30/30, dumbell OH 7/8/10. Then some planking, achilles work. Then a good bit of stretching and massage on the power plate. Useful bit of kit.

Wednesday Nov 2, 2011 #

Cycling long 2:02:00 [3] 43.55 km (2:48 / km) +380m 2:41 / km

Wee run out on the mountain bike to Connel then up the back road and down the Glen Lonan road then into Fearnoch. Rode ride through to the car park then backtracked doing a loop of the green route until Fearnoch village then back home along the main road. First bit and along glen Lonan was a struggle. Quite windy and couldnt seem to get any rhythm. Bit tired and used to the road bike on the road. Felt better once into Fearnoch but still a bit tired on the hills. Pace better on the way home.

Running 48:00 [3] 6.0 km (8:00 / km) +340m 6:14 / km
shoes: Inov8 x-talon

Wee run with Jess up Ben Lora, school meeting for her so ran before the main group.

Tuesday Nov 1, 2011 #

Running intervals 36:00 [5] 6.7 km (5:22 / km) +250m 4:32 / km
shoes: Brooks Adrenaline 2011

Hill intervals up the side of pulpit hill. 5 x with long downhill recovery. Rep 690m with 50m climb on GPS. Good session. Legs OK then felt a bit tried but held the times all just under 3min. Jess running well with a good group.

Running warm up/down 25:00 [1] 4.8 km (5:12 / km)
shoes: Brooks Adrenaline 2011

Including up pulpit hill the dark way before and up jacobs ladder on the way home

Monday Oct 31, 2011 #

Note
(rest day)

Long day at work so well timed rest day

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