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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bexharding

In the 7 days ending Mar 2, 2014:

activity # timemileskm+m
  Running9 4:14:10 26.08(9:45) 41.97(6:03) 1989
  Orienteering3 3:07:13 15.35(12:12) 24.7(7:35) 965
  Core5 1:20:00
  Total13 8:41:23 41.43 66.67 2954

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MoTuWeThFrSaSu

Sunday Mar 2, 2014 #

10 AM

Running 3:56 [1] 0.55 km (7:09 / km) +17m 6:12 / km

Warm up slowy slowy but thought I should just get going as was planning steady long race pace.

Orienteering 1:11:18 [2] 9.18 km (7:46 / km) +382m 6:26 / km

Orienteering at winter cup long course steady, feeling tired from yesterday. Achilles niggled a bit on the hills. Few days cross training needed I think. Map up later.
10 minutes jog after.

Saturday Mar 1, 2014 #

3 PM

Running 10:13 [2] 1.6 km (6:23 / km) +82m 5:05 / km

Warm up
achilles ok

Orienteering 54:47 [3] 8.04 km (6:49 / km) +272m 5:50 / km

Mass start gaffled relay
great fun running well and hard missed 2 controls and think I took a bad route choice to one control

Running 15:49 [1] 2.44 km (6:29 / km) +86m 5:31 / km

Warm down with Emma!

Friday Feb 28, 2014 #

9 AM

Core 10:00 [1]

10 AM

Running 10:10 [1] 1.7 km (5:59 / km) +46m 5:16 / km

Warm up

Running 42:10 intensity: (20:00 @1) + (6:10 @2) + (3:00 @3) + (10:00 @4) + (3:00 @5) 5.71 km (7:23 / km) +288m 5:54 / km

3 * hill terrain loops
Then plan was to do 5* 1 minute hills on a steep but runnable hill
did one fine on the second achilles went ping, tried on grass but nah so shuffled home.
More stretching a rolling.

Thursday Feb 27, 2014 #

9 AM

Core 10:00 [1]

11 AM

Running 22:16 [1] 3.85 km (5:47 / km) +135m 4:55 / km

Testing achilles
felt fine good even
6 PM

Running 8:00 [1] 1.11 km (7:12 / km) +52m 5:50 / km

warm up

Orienteering 1:01:08 intensity: (4:08 @1) + (4:00 @2) + (30:00 @3) + (20:00 @4) + (3:00 @5) 7.48 km (8:10 / km) +311m 6:46 / km

Night cup 10
Was great! I started well smoothly through controls, know where to expect them odd wobble from going too fast. Lost precision through terrain a little near the end just not picking such good lines in the terrain. More later (finished big project now so more time!)

Running 12:02 [1] 1.39 km (8:39 / km) +63m 7:03 / km

warm down

Wednesday Feb 26, 2014 #

6 AM

Running 1:04 [1] 0.06 km (17:47 / km) +85m 2:12 / km

Attempt at a morning run
sore achilles scrapped all training for the day think it's linked to tight calves
9 AM

Core 40:00 [1]

Core
ALso did plenty of rolling and stretching

Tuesday Feb 25, 2014 #

12 PM

Core 10:00 [1]

Running 25:03 [2] 4.12 km (6:05 / km) +201m 4:53 / km

Wee jog to warm up before core, because it was such a lovely day and to see how calves feeling
6 PM

Running 17:55 [2] 2.63 km (6:49 / km) +306m 4:18 / km

Warm up jog

Running 42:00 intensity: (10:15 @1) + (3:00 @2) + (25:00 @4) + (3:45 @5) 9.08 km (4:38 / km) +306m 3:58 / km

GMOK intervals
5 sets of
45 seconds up the hill(runnable hill) 1 minute jog down 5 minutes flat threshold with a 180 turn at 3 minutes followed by 2 minutes jog back to the start.
5 minutes felt like a long time, pace kept high today by all the guys passing.

Running 13:52 [1] 2.03 km (6:50 / km) +76m 5:45 / km

jog shuffle warm down

Monday Feb 24, 2014 #

Core 10:00 [1]

6 PM

Running 29:40 [2] 5.7 km (5:12 / km) +246m 4:17 / km

Jog with dougal calves feeling a little tight

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