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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Spongey

In the 7 days ending Feb 13, 2017:

activity # timemileskm+m
  Orienteering10 7:24:40 37.75(11:47) 60.75(7:19)
  Run13 5:50:01 43.06(8:08) 69.3(5:03)
  Total16 13:14:41 80.81(9:50) 130.05(6:07)

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TuWeThFrSaSuMo

Monday Feb 13, 2017 #

Note
(rest day)

banking the last 9 days
C • Good choice 1

Sunday Feb 12, 2017 #

9 AM

Note

tried to manufacture a sunday long run with the event in the middle. and managed it pretty well other than a 5minute queue for the toilet and a lack of anything post o to make it up to a 100 mile week - cant always get the distance ocd satisfied.

overall very sucessful training camp; loads of great technical orienteering
10 AM

Run 47:00 [3] 10.3 km (4:34 / km)

Run from the YH to the event over holme fell
11 AM

Run 12:00 [3] 2.4 km (5:00 / km)

faster than planned uphill warm up

Orienteering 54:20 [3] 8.8 km (6:10 / km)

Tover Common Event
Didn't have much left in the tank
Was a bit technically easy burn up on a fell but a good way to finish the camp with some SI out :)
12 PM

Run (warm down) 11:00 [1] 2.1 km (5:14 / km)

feeling a bit dead on the way back to the car

Saturday Feb 11, 2017 #

10 AM

Run (warm up / down) 31:40 [1] 5.2 km (6:05 / km)

Orienteering 41:00 [2] 5.3 km (7:44 / km)

Forest X
Compass questionable at times and feeling a bit tired
2 PM

Run (warm up) 18:00 [3] 3.2 km (5:37 / km)

working to get warm

Orienteering 42:30 [3] 5.1 km (8:20 / km)

Graythwaite middle style
worked a bit harder and bening in the green was tough, o was fine
5 PM

Note

couldn't face the night-o session
so skipped it

Friday Feb 10, 2017 #

10 AM

Run (warm up / down) 22:00 [2] 4.5 km (4:53 / km)

12 PM

Orienteering 23:20 [4] 3.4 km (6:52 / km)

Tarn Howes - Short distance.
Good to test some technique at a faster speed

Orienteering 16:00 [2] 2.5 km (6:24 / km)

re-runing some roots to se the options i didnt take
6 PM

Run (warm up / down) 31:00 [2] 5.6 km (5:32 / km)

Orienteering 30:30 [3] 4.45 km (6:51 / km)

White moss mass start night o
O was good for first half then slowed down. Tried hard for the last 10mins when Pete started to push the pace

Thursday Feb 9, 2017 #

10 AM

Note

Badminton with Shminty and GG in ulverston.
Lots of lunging
3 PM

Run (warm up / down) 19:40 [2] 6.0 km (3:17 / km)

Orienteering 38:00 [2] 5.2 km (7:18 / km)

O on south graithwaite
6 PM

Orienteering 46:00 [2] 4.8 km (9:35 / km)

More night o. Steady and some alright compass going on
7 PM

Run 24:51 [2] 4.8 km (5:11 / km)

Wednesday Feb 8, 2017 #

10 AM

Orienteering 1:36:00 [3] 13.6 km (7:04 / km)

Best o of the year - long session on blake holme
C • good-O 1
11 AM

Run (warm up / down) 6:00 [2] 1.1 km (5:27 / km)

4 PM

Run 47:20 [2] 10.0 km (4:44 / km)

easy round windermere

Tuesday Feb 7, 2017 #

11 AM

Run (warm up / down) 32:00 [1] 6.0 km (5:20 / km)

Run (drills) 8:30 [1] 1.2 km (7:05 / km)

Orienteering 18:00 [4] 4.0 km (4:30 / km)

windemere o threashold training

Run (speed intervals) 25:00 [5] 4.6 km (5:26 / km)

Reps with shminty on a 330m track

4 x 1 lap with 1min rest, rest, 2 x 2 laps with 2mins rest, rest, 4 x 1 lap with 1min rest.

6 PM

Run 14:00 [2] 2.3 km (6:05 / km)

Orienteering (night o) 39:00 [2] 3.6 km (10:50 / km)

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