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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Whitesheep

In the 7 days ending Apr 14:

activity # timemileskm+mload
  Orienteering3 2:32:58 13.78(11:06) 22.17(6:54) 517128.7
  Road running3 1:25:45 10.5(8:10) 16.9(5:04)32.2
  Running (buggy/bag)3 1:22:30 9.01(9:09) 14.5(5:41)28.8
  S&C2 45:006.3
  Off-road running1 30:00 3.11(9:39) 5.0(6:00)6.0
  Terrain running1 25:00 2.8(8:56) 4.5(5:33)5.0
  Total9 7:01:13 39.19 63.08 517206.8
  [1-5]9 6:36:13

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Sunday Apr 14 #

12 PM

Orienteering race 1:39:01 [4] 12.77 km (7:45 / km) +495m 6:30 / km
ahr:164 shoes: Icebug (iv)

Off-road running warm up/down 30:00 [1] 5.0 km (6:00 / km)
shoes: Icebug (iv)

Saturday Apr 13 #

12 PM

Orienteering race 31:27 [5] 5.3 km (5:56 / km)
ahr:177 max:184 shoes: Icebug (iv)

Terrain running warm up/down 25:00 [1] 4.5 km (5:33 / km)
shoes: Icebug Bugforce

5 PM

Orienteering race 22:30 [4] 4.1 km (5:29 / km) +22m 5:21 / km
ahr:172 max:183 shoes: Asics Hyperspeed (ii)

Road running warm up/down 20:00 [1] 3.5 km (5:43 / km)
shoes: Icebug Bugforce

Thursday Apr 11 #

7 AM

S&C 15:00 intensity: (5:00 @0) + (5:00 @1) + (5:00 @2)

yoga - stepped up to intermediate strength

Running (buggy/bag) 35:00 [3] 6.0 km (5:50 / km)
shoes: Icebug Bugforce

7 PM

Road running 20:00 [1] 3.5 km (5:43 / km)
shoes: Icebug Bugforce

Wednesday Apr 10 #

6 AM

S&C 30:00 intensity: (20:00 @0) + (10:00 @1)

yoga

Tuesday Apr 9 #

3 PM

Road running intervals 20:00 intensity: (5:00 @4) + (15:00 @5) 5.3 km (3:46 / km)
max:190 shoes: New Balance 1500

Mona fartlek (2x90s, 4x60s, 4x30s, 4x15s, each with equal time ‘recovery’ at a decent steady pace) - total 20 mins running with half of it at a hard effort
Didn’t quite know what to expect but aimed for an aspirational 5k pace to start (3:30s) and then hoping to get quicker while keeping the recoveries well below 5:00.
Paces were a bit up and down with the undulations but averaged about 3:2x and 4:30s. It was harder than I thought to pick up speed for the short reps, partly through fatigue and partly because it’s just hard to bring up the average speed on a 15 second rep. Also 3:26 pace for the first one was reasonably aggressive given there is no recovery as such.
All in all one of the hardest sessions I’ve done. Quite pleased to see myself hitting a high max HR again - that's a few times in the last few weeks I've got high 180s/190.

Road running warm up/down 25:45 [1] 4.6 km (5:36 / km)
shoes: New Balance 1500

Monday Apr 8 #

7 AM

Running (buggy/bag) 27:30 [1] 5.0 km (5:30 / km)
shoes: Icebug Bugforce

6 PM

Running (buggy/bag) 20:00 [1] 3.5 km (5:43 / km)
shoes: Icebug Bugforce

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