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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JessT

In the 7 days ending Nov 26, 2017:

activity # timemileskm+m
  Running10 6:36:00 33.95(11:40) 54.63(7:15) 1307
  Orienteering5 4:41:19 15.29(18:24) 24.61(11:26) 1101
  Strength and conditioning3 2:35:00
  Total13 13:52:19 49.24 79.24 2407

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Sunday Nov 26, 2017 #

Note

Dale Park. Bashed knee, hopefully will be ok. Orienteering better than yesterday morning.
9 AM

Running 6:43 intensity: (5:46 @1) + (19 @2) + (22 @3) + (10 @4) + (6 @5) 0.94 km (7:10 / km) +41m 5:53 / km
ahr:132 max:179

Orienteering 50:52 intensity: (47:11 @1) + (2:56 @2) + (41 @3) + (4 @4) 4.72 km (10:46 / km) +203m 8:52 / km
ahr:128 max:165

Orienteering 43:27 intensity: (14:46 @1) + (10:33 @2) + (14:52 @3) + (3:13 @4) + (3 @5) 3.63 km (11:59 / km) +168m 9:44 / km
ahr:148 max:177

12 PM

Running 8:50 intensity: (42 @1) + (1:32 @2) + (1:30 @3) + (4:25 @4) + (41 @5) 1.1 km (8:00 / km) +46m 6:37 / km
ahr:161 max:180

Saturday Nov 25, 2017 #

Note

AM: Summerhouse Knott
PM: Tarn Hows

Both had some faster stuff, some slower. Some good navigation, some poor.
9 AM

Running 10:17 intensity: (10:08 @1) + (9 @2) 0.7 km (14:35 / km) +56m 10:27 / km
ahr:124 max:152

Orienteering 14:57 intensity: (4:19 @1) + (7:13 @2) + (3:25 @3) 1.6 km (9:20 / km) +103m 7:04 / km
ahr:148 max:163

Orienteering 16:52 intensity: (2:05 @1) + (3:16 @2) + (10:11 @3) + (1:20 @4) 1.55 km (10:54 / km) +79m 8:41 / km
ahr:155 max:173

Orienteering 16:22 intensity: (4:05 @1) + (5:25 @2) + (4:43 @3) + (1:35 @4) + (34 @5) 1.61 km (10:08 / km) +65m 8:27 / km
ahr:151 max:190

Orienteering 30:37 intensity: (8:04 @1) + (9:44 @2) + (11:03 @3) + (1:45 @4) + (1 @5) 2.3 km (13:20 / km) +103m 10:54 / km
ahr:149 max:175

12 PM

Orienteering 12:35 intensity: (4:15 @1) + (3:58 @2) + (3:38 @3) + (44 @4) 0.85 km (14:50 / km)
ahr:148 max:172

1 PM

Running 8:05 intensity: (4:36 @1) + (2:16 @2) + (1:11 @3) + (2 @4) 0.92 km (8:45 / km) +41m 7:09 / km
ahr:144 max:169

Orienteering 46:15 intensity: (15:46 @1) + (17:47 @2) + (11:25 @3) + (1:16 @4) + (1 @5) 3.9 km (11:51 / km) +228m 9:10 / km
ahr:147 max:175

Orienteering 16:43 intensity: (37 @1) + (2:12 @2) + (10:50 @3) + (3:04 @4) 2.14 km (7:50 / km) +93m 6:26 / km
ahr:159 max:172

Running 6:14 intensity: (20 @1) + (3 @2) + (1:21 @3) + (4:30 @4) 0.86 km (7:13 / km) +14m 6:41 / km
ahr:164 max:174

Friday Nov 24, 2017 #

6 AM

Strength and conditioning 25:00 [1]

Busy day, so not the full session. Key exercises from physio and a bit of core.

Thursday Nov 23, 2017 #

11 AM

Running 1:59:58 intensity: (1:12:06 @1) + (11:40 @2) + (16:37 @3) + (18:25 @4) + (1:10 @5) 13.29 km (9:02 / km) +687m 7:10 / km
ahr:136 max:183

Hills. Meall a'Bhuachaille (snow thwarted my Bynack More intentions). Meant to be 8 x 5 mins/60, but got to the top in 6 and a half of them. The last couple were also not as high intensity because the snow was so deep it was hard with foot placement. Dropped down to Ryvoan and then did 5 x 1min/30.

Had to pick up Midge for a bit on the way down - snow too deep for her! Also cracked my shin off one of the drainage channel stones (a deep hole which is particularly sore now it's warmed up!).

Absolutely stunning in the snow :) loving it.
4 PM

Running 52:24 intensity: (17:41 @1) + (25:42 @2) + (9:01 @3) 7.66 km (6:50 / km) +51m 6:37 / km
ahr:148 max:160

GGS running club. Snowy jog in the woods :)

Wednesday Nov 22, 2017 #

7 AM

Running 26:43 intensity: (23:13 @1) + (24 @2) + (47 @3) + (2:19 @4) 3.57 km (7:29 / km) +63m 6:52 / km
ahr:137 max:174

Morning Midge jog.
4 PM

Running 1:07:58 intensity: (1:05:26 @1) + (2:21 @2) + (11 @3) 11.4 km (5:58 / km) +93m 5:44 / km
ahr:130 max:157

Easy run with Janet and Midge. Very wet and muddy.

Tuesday Nov 21, 2017 #

5 PM

Strength and conditioning 1:10:00 [1]

Weights, increasing load week.

Running 22:16 intensity: (22:15 @1) + (1 @3) 2.95 km (7:32 / km) +130m 6:11 / km
ahr:123 max:138

Orienteering 32:39 intensity: (32:38 @1) + (1 @3) 2.31 km (14:07 / km) +59m 12:31 / km
ahr:106 max:132

Slow, soggy night - o. Slow because of post-weights legs, the rain, the mist and tricky o! Nice treat to find that Santa had visited the car whilst I was out; post-training chocolate truffles... must be the recovery food of champions ;)

Running 5:25 intensity: (4:35 @1) + (12 @2) + (38 @3) 0.89 km (6:03 / km)
ahr:125 max:164

Monday Nov 20, 2017 #

11 AM

Running intervals 1:01:07 intensity: (18:21 @1) + (14:14 @2) + (20:36 @3) + (7:38 @4) + (18 @5) 10.32 km (5:55 / km) +85m 5:41 / km
ahr:151 max:179

5 x 1km/90. Not so quick today, but the track was incredibly wet - glad James had warned me so i was wearing my irocks. A few nervous crossings of puddles with rocks in them. Legs were actually feeling quite good.
4.00, 4.12, 4.00, 4.10, 3.58
6 PM

Strength and conditioning 1:00:00 [1]

Body balance and some extra stuff because i got there early.

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