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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Spongey

In the 7 days ending Feb 24:

activity # timemileskm+m
  Run11 10:47:42 87.32(7:25) 140.53(4:37) 460
  Gym1 1:00:00
  Total11 11:47:42 87.32 140.53 460
  [1-5]11 10:47:42

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Sunday Feb 24 #

10 AM

Run 2:17:20 [3] 32.0 km (4:18 / km)

Long run exploring a different side of esbjerg. Very nice sunny morning. Found a hill bhigher than 15m, it must have been at least 20m high and therefore had 4 different downhill mtb tracks on it.
4.30s for the first half then tried to progress it a little after that

Saturday Feb 23 #

10 AM

Run 34:38 [2] 6.61 km (5:14 / km)

Warm up
11 AM

Run 27:20 [5] 7.78 km (3:31 / km) +120m 3:16 / km

Danish xc race. Worked hard and got the pacing about right. Loved the course it had lots of wee steep hills, tussocks and in and out of woods, an orienteers xc

Run 13:35 [1] 2.01 km (6:45 / km)

Warm down, and now more tired than expected.
Suppose first proper race of the year so maybe shouldn't be surprised

Friday Feb 22 #

6 PM

Run 1:21:27 [2] 16.22 km (5:01 / km)

Easy run to see the Highland cows

Thursday Feb 21 #

5 PM

Run 50:04 [2] 10.04 km (4:59 / km)

Run before running club

Run 49:06 [4] 9.12 km (5:23 / km)

Running club
5x1km @ 3.40min/km
3x400m @ 65s
6x200m @ 30s
Was tired tonight so just messed about. Didn't fancy the 10x1km @ 10km pace. So just stayed with the group for the first 5, then did some shorter faster stuff. About 90s rest between reps
6 PM

Run 10:42 [1] 2.06 km (5:12 / km)

Shuffle home

Wednesday Feb 20 #

6 PM

Run 25:22 [2] 5.6 km (4:32 / km)

Run to "Hill"

Run 1:00:00 [3] 13.14 km (4:34 / km) +340m 4:03 / km

Normal terrain loops on the landfill. Went backwards round the loops this week. Managed the same number of loops as last week but ended up 900m less, backwards must be shorter
7 PM

Run 11:30 [2] 2.09 km (5:30 / km)

Shuffle home

Tuesday Feb 19 #

5 PM

Run 27:07 [2] 5.75 km (4:43 / km)

Run to running club

Run 28:19 [4] 7.8 km (3:38 / km)

Some road loops with 90s rest. First 4mins tempo, then faster on a hilly loop after that
11.23 (4loops)
8.45 (3loops)
5.15 (1loop)
6 PM

Run 21:23 [2] 4.31 km (4:58 / km)

Run home

Monday Feb 18 #

5 PM

Run 1:09:49 [2] 16.0 km (4:22 / km)

Think I ate too much and moved too little prior to this because I felt disgusting until about 50mins

Gym 1:00:00 [0]

Core, arms, legs

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