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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Spongey

In the 7 days ending Apr 29:

activity # timemileskm+m
  Run7 5:54:50 44.55(7:58) 71.7(4:57) 660
  Orienteering3 3:21:00 20.26(9:55) 32.6(6:10) 330
  Total10 9:15:50 64.81(8:35) 104.3(5:20) 990

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MoTuWeThFrSaSu

Sunday Apr 29 #

7 AM

Run (warm up / down) 25:00 [2] 5.0 km (5:00 / km)

8 AM

Orienteering 1:46:00 [4] 19.1 km (5:33 / km) +330m 5:07 / km

Tiomila leg 10
This year was a remedy for the great performance last year, we struggled as a team with the technical side so I went out in the 30s with some big gaps between everyone.
Meant that I never really committed to running a race intensity for the long, and I was orienteering carefully trying to learn from our earlier legs. In general this worked fine, I was solid but not always executing the routes as cleanly as would be needed to be right up there in this terrain, and take a very poor last 10mins of the race where I switched off and bailed 3mins through laziness and not really in a racing mood. Considering all this I was closer than I expected to be to the top. Team feeling ok about this as well so not a bad weekend

Saturday Apr 28 #

1 PM

Run 34:00 [2] 6.9 km (4:56 / km)

Easy run with a map visualising my way through a course for 20mins. Dead leg better but not shifted

Friday Apr 27 #

11 AM

Orienteering 1:00:00 [2] 9.1 km (6:36 / km)

Getting into some snow free forests for some tio terrain.
Fell and gave myself a big dead leg
3 PM

Orienteering 35:00 [2] 4.4 km (7:57 / km)

More tio training

Thursday Apr 26 #

Run 1:15:00 [3] 14.5 km (5:10 / km)

Run including sprints and 2.5km of temp o on Baildon moor

Wednesday Apr 25 #

Run 1:46:00 [3] 21.5 km (4:56 / km) +660m 4:16 / km

Run then longer hill reps, 1 Road up past St Ives and 3 up the far edge of St Ives Jill. Then hill sprints to finish

Tuesday Apr 24 #

9 AM

Note

tired
7 PM

Run 25:00 [1] 5.0 km (5:00 / km)

Really tired, I barely manged this 5km and he was very high

Monday Apr 23 #

6 PM

Run (jog to the train) 11:30 [1] 2.5 km (4:36 / km)

7 PM

Run 1:18:20 [2] 16.3 km (4:48 / km)

Run around the woods near bingley

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