Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: HillRunner

In the 7 days ending Feb 22, 2009:

activity

time

miles

Running

7:15:00

4.47

7.2

63 /

75c

84%

Strength and Conditioning

1:35:00

Total

8:50:00

4.47

7.2

63 /

75c

84%

averages - sleep:10

2:11

0:00

» now

Sunday Feb 22, 2009 #

Running long (Orienteering) 1:23:00 [3]
ahr:158 max:181 spiked:20/24c

Run out and back to Blackford Hill, then 49 minutes orienteering. Wore my ankle braces for the first time in ages, need to get used to them again. Feeling a bit tired after yesterday but great to be out in the sun.

Strength and Conditioning (Core) 10:00 [2]

Hector showed me some pilates moves then we had a plank off, I let him win this one - didn't want to bruise his ego too much this weekend. To be fair I was only doing 50s on 10s off so had it easy.

Saturday Feb 21, 2009 #

Running warm up/down 15:00 [3]

Running intervals (Orienteering) 50:00 [5]
ahr:170 max:188 spiked:43/51c

Hector planned 9 short head to head races on the Edinburgh Street map. He was running 40% further on each loop, my loops were between 0.6-1.2km, average 900m. Times: 6.39, 6.56, 5.07, 5.23, 5.05, 5.54, 5.49, 2.20, 7.01. Map had changed a bit on two loops so in terms of the competition these were void. I won 4-3!! Took a while to get into the map but was orienteering pretty well, mainly just a couple of route choice errors and hesitations. It was good to run under pressure. Lots of fun.

Running 30:00 [2]
ahr:140

Recovery running between finsh and start of each loop.

Friday Feb 20, 2009 #

Running 43:00 [3]
ahr:154 max:170

Morning run, feeling a bit tired but good to be out. No more training today.

Thursday Feb 19, 2009 #

Running 36:00 [3]
ahr:158 max:181

Morning run before breakfast. River route with Megan.

Strength and Conditioning (Coreballs) 45:00 [2]
ahr:108 max:141

5minute spin, then coreballs, feeling energetic.

Running warm up/down 33:00 [3]

Running intervals 17:00 [4] 3.2 km (5:19 / km)
ahr:165 max:188

8x200m on a slight incline, 200m jog back recovery ~90s. Times: 39, 39, 39, 38, 37, 37, 35, 36. Cruised the first 4, raced the last couple, felt as if I could have done another 8. Easy session tonight as lots of folk racing this weekend. Calves a bit tight so good stretch out after.

Wednesday Feb 18, 2009 #

Running 40:00 [3]
ahr:161 max:180

Morning run, legs tight but felt good after they woke up.

Running 32:00 [3]
ahr:160 max:178

Run before circuits, feeling good.

Strength and Conditioning (Circuits) 30:00 [4]
ahr:150 max:182

Lunchtime circuits, good turn out from the running club.

Tuesday Feb 17, 2009 #

Running warm up/down 36:00 [3]

Running intervals 20:00 [5] 4.0 km (5:00 / km)
ahr:182 max:196

GUHH intervals, 8x300m, 200m jog recovery (~90s), times: 55, 56, 56, 57, 59, 58, 57, 58. Feeling good tonight, think yesterdays rest was a good idea. Went off a bit hard and times slowed a little but I was still feeling good. Haven't got my heart rate that high in ages! Awesome.

Monday Feb 16, 2009 #

Note
slept:10.0 (rest day)

Slept well and feeling pretty good but I think a complete rest is necessary.

Strength and Conditioning (Core) 10:00 [2]

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