Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bexharding

In the 7 days ending Jul 6, 2014:

activity	#	time	miles		km		+m
Running	6	4:35:30	23.13	(11:55)	37.22	(7:24)	1707
Orienteering	3	1:28:25	7.92	(11:10)	12.75	(6:56)	431
Core	4	1:15:00
Cross Training	1	50:00
Cycling	1	48:37
Total	12	8:57:32	31.05		49.97		2138

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Sunday Jul 6, 2014 #

9 AM

Running 18:00 [1] 1.98 km (9:05 / km) +88m 7:26 / km

Warm up

Orienteering 50:54 [3] 5.9 km (8:38 / km) +219m 7:17 / km

Middle course at Tankersley
Not the best mental attitue wasn't nearly so bad as I thought I just need to plan better and look up!

Running 15:24 [1] 2.2 km (7:00 / km) +37m 6:27 / km

Warm down and control collecting

Saturday Jul 5, 2014 #

12 PM

Running 13:29 [1] 1.87 km (7:13 / km) +67m 6:07 / km

Warm up jog and drills

Orienteering 22:00 3.73 km (5:54 / km) +107m 5:09 / km

Sprintervals with JWOC/WUOC girls in Sheffield. In the first instance was a bit lucky at the start but was physically strong, following intervals were a little more straightforward and I got through 2nd fine but 3rd struggled feeling tired and keeing contact. Technically just need to have plans in a way that makes sense to carry out not just seen on the map.

Running 9:45 [1] 1.44 km (6:46 / km) +39m 5:58 / km

warm down

2 PM

Running 7:04 [1] 1.04 km (6:48 / km) +50m 5:29 / km

Warm up

Orienteering 15:31 [4] 3.12 km (4:58 / km) +105m 4:15 / km

Sprint course started hard and navigating a planning well then a long leg which I didn't optimally plan or use to plan further on left me a bit wobbly and then just knackered at the end. Speed slowed though I was still being decisive and making myself choose where to go not just run.

Running 8:19 [1] 1.32 km (6:18 / km) +62m 5:06 / km

Warm down seeing some of the highlights of Sheffield city centre - Corporation and some lovely lads who shouted great words of ...encouragement! Bit of a shuffle but not too bad think I slowed a lot at the end of the sprint course.

Friday Jul 4, 2014 #

8 AM

Core 20:00 [1]

12 PM

Running 1:51:58 [2] 14.79 km (7:34 / km) +644m 6:13 / km

Really still suffering from a cold- so went out for an easy long run, just went exploring around rivelin valley ended up being a long time but not so far - had a long nap in the afternoon and then felt ok on Saturday not 100% but perfectly able to train.