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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Spongey

In the 7 days ending Dec 3:

activity # timemileskm+m
  Run10 7:33:21 59.28(7:39) 95.4(4:45)
  Orienteering5 6:23:55 33.62(11:25) 54.1(7:06)
  Total12 13:57:16 92.89(9:01) 149.5(5:36)

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MoTuWeThFrSaSu

Sunday Dec 3 #

10 AM

Orienteering 2:34:00 [2] 23.1 km (6:40 / km)

Lillomarka long run to end the camp with some nice bits of terrain and orienteering thrown in. Plodding and chatting in the winter sunshine

Saturday Dec 2 #

11 AM

Orienteering 55:15 [3] 7.9 km (7:00 / km)

Multi technique course, on some more potentially woc 2019 relevant terrain

Run (warm up / down) 26:50 [2] 4.1 km (6:33 / km)

5 PM

Orienteering 39:10 [3] 4.6 km (8:31 / km)

Night o control pick

Run (warm up / diwn) 16:20 [2] 3.7 km (4:25 / km)

Friday Dec 1 #

10 AM

Run (warm up / down) 16:00 [1] 3.1 km (5:10 / km)

11 AM

Orienteering 1:11:30 [3] 9.7 km (7:22 / km)

Long style orienteering in the snow from ski golf course.
Winter wonderland but a slog
7 PM

Run (warm up / down) 40:40 [1] 8.1 km (5:01 / km)

Run 8:46 [5] 3.0 km (2:55 / km)

3km test on bislet indoor track
Some good pacing by Kris and a nice pb

Thursday Nov 30 #

7 PM

Run (warm up / down) 43:20 [2] 8.5 km (5:06 / km)

Orienteering (night o) 1:04:00 [3] 8.8 km (7:16 / km)

Lillomarka night with everyone. Winterwonderland

Wednesday Nov 29 #

7 PM

Run 1:44:00 [3] 20.1 km (5:10 / km)

Some good climbs and terrain with Jack on a frosty slisden moor. Legs now feeling more normal

Tuesday Nov 28 #

6 PM

Run 56:00 [2] 12.4 km (4:31 / km)

Work to reps
7 PM

Run (warm up) 13:15 [1] 2.8 km (4:44 / km)

Run 31:00 [4] 8.6 km (3:36 / km)

5x5mins (90s)
First two were fast then legs started to feel very empty so took down the effort level and the next 3 were more like tempo. Trying to be sensible after feeling tired the past while, and still got a good 25mins of honest effort in, so I'm happy with that
8 PM

Run 20:10 [2] 4.4 km (4:35 / km)

Reps to train

Monday Nov 27 #

1 PM

Run 1:17:00 [2] 16.6 km (4:38 / km)

Run at lunch with some hills thrown in. Legs a bit heavy still

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