Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Spongey

In the 7 days ending Jan 19, 2017:

activity

time

miles

Run

7:25:07

60.79

(7:19)

97.83

(4:33)

Orienteering

5:09:58

26.53

(11:41)

42.7

(7:16)

5-a-side football

55:00

Total

13:30:05

87.32

140.53

averages - sleep:8.3

2:41

0:00

» now

Thursday Jan 19, 2017 #

Note
slept:8.5

Woke up feeling a bit tired so walked into work this morning

C • Tip 3

8 PM

Run 1:30:00 [2] 20.2 km (4:27 / km)

long day at work so gave up on a session and went for a longer easy run to relax

Wednesday Jan 18, 2017 #

Note
slept:9.0

8 AM

Run 33:50 [2] 7.3 km (4:38 / km)

6 PM

Run (warm up / down) 19:00 [1] 3.4 km (5:35 / km)

7 PM

Run 57:00 [3] 15.0 km (3:48 / km)

Steady progression that stayed aerobic the whole time, but skipping along by the end

Tuesday Jan 17, 2017 #

Note
slept:7.5

8 AM

Run 35:00 [1] 7.2 km (4:52 / km)

6 PM

Run 26:42 [2] 5.5 km (4:51 / km)

Run 30:04 [4] 7.8 km (3:51 / km)

fartleck sort of hills session
short and sweet
feeling alright as well

7 PM

Run 31:54 [2] 6.53 km (4:53 / km)

Monday Jan 16, 2017 #

Note
slept:8.0

easier day today after the weekend

6 PM

Run 20:00 [1] 4.0 km (5:00 / km)

5-a-side football 55:00 [3]

Only 4 in my team this evening so a lot of work

Sunday Jan 15, 2017 #

10 AM

Orienteering (long) 1:50:00 [2] 16.8 km (6:33 / km)

D and D long o in the snow.
Taking it easier today.
A few misses when concentration went

Run (warm up / down) 10:00 [2] 1.8 km (5:33 / km)

Saturday Jan 14, 2017 #

Note
slept:9.0

felt much better this morning after a longer sleep and no work stress

11 AM

Run (warm up / down) 18:00 [1] 3.0 km (6:00 / km)

Orienteering 1:25:00 [2] 10.4 km (8:10 / km)

Loch vaa training excercises thanks to zoe
compass much better and just enjoying cruising about in the snow

1 PM

Orienteering 15:00 [4] 2.5 km (6:00 / km)

1 leg relay sim on loch vaa south with euoc
good fun little course, and manged to work hard, but the snow made it more strength than a speed

4 PM

Run 8:17 [3] 2.0 km (4:09 / km)

getting warm

Orienteering 34:58 [4] 6.0 km (5:50 / km)

Anagach middel distance style course
Managed 20minutes of pushing then legs gave up on me.
Orienteering still coping

Friday Jan 13, 2017 #

Note
slept:8.0

Still feeling a bit tired when I wake up.
But I felt fine running once I got going.

8 AM

Run 45:20 [2] 10.1 km (4:29 / km)

9 PM

Run 20:00 [2] 4.0 km (5:00 / km)

getting warm

Orienteering (night-o) 1:05:00 [3] 7.0 km (9:17 / km)

Dulnain Bridge compass course
lots of snow and slow going
compass was passable but not great

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