Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lewis T

In the 31 days ending Aug 31, 2016:

activity	#	time	miles		km		+m
Running	16	11:38:00	79.29	(8:48)	127.6	(5:28)	500
Orienteering	4	5:02:00	23.74	(12:43)	38.2	(7:54)	600
Joga/Pilates	2	1:50:00
S&C	2	1:30:00
Cycling	1	1:00:00	6.21	(9:39)	10.0	(6:00)
Gym	1	45:00
Total	24	21:45:00	109.24		175.8		1100

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Wednesday Aug 31, 2016 #

Running 50:00 [3] 8.0 km (6:15 / km)

Run out while K cycled alongside. We went to see this waterfall and to climb these cool looking ladders which were a little dodgy but good fun....

Tuesday Aug 23, 2016 #

Running 40:00 [3] 8.8 km (4:33 / km)

Run out after work in and around Doune

Monday Aug 22, 2016 #

Joga/Pilates 1:00:00 [3]

Running 24:00 [3] 4.2 km (5:43 / km)

Sunday Aug 21, 2016 #

Orienteering 40:00 [3] 4.0 km (10:00 / km)

Shadowed K on an Orange course as they'd had only printed 3 brown maps for EOD.... Got back and and waited for another 45 mins till I reused someone map.

Orienteering 1:06:00 [4] 10.2 km (6:28 / km) +200m 5:54 / km

Nice run out on a open area. The first and last parts were really nice, short sharp legs on the old mine works. The middle part was boring just running through tussocks. Missed punched number 3, didn't check my code... frustrating. Generally the orienteering went well with a few hesitations and misses in the circle. Direction out of controls and compass work was good which I've been practising the last couple of weeks. Managed to push hard for the first half but fitness in terrain like this lacked for the second half.

Saturday Aug 20, 2016 #

Running 48:00 [3] 10.0 km (4:48 / km)

Run out with K who was riding my bike alongside

Friday Aug 19, 2016 #

Orienteering 1:15:00 [3] 9.0 km (8:20 / km)

Collecting controls at Auchingarrich

Thursday Aug 18, 2016 #

Note
(rest day)

Wednesday Aug 17, 2016 #

Running 40:00 [3] 5.3 km (7:33 / km)

Easy run out with K through Polmaise woods

Tuesday Aug 16, 2016 #

Running 1:08:00 [4] 12.0 km (5:40 / km)

Session on the Old railway.

10 minutes Tempo
6*90 second (1 min recovery)

Wasn't feeling it today but pushed on through

Monday Aug 15, 2016 #

Running 29:00 [3] 5.5 km (5:16 / km)

Lunch time run

S&C 1:00:00 [2]

Sunday Aug 14, 2016 #

Running 30:00 [3] 5.0 km (6:00 / km)

Easy 5km with K with some strides after getting back from Fife

Saturday Aug 13, 2016 #

Note
(rest day)

In Fife for the weekend so no running today but lots of walking

Friday Aug 12, 2016 #

Running 1:27:00 [3] 16.0 km (5:26 / km) +300m 4:58 / km

Run out to Dumyat from the flat and back

Thursday Aug 11, 2016 #

Cycling 1:00:00 [3] 10.0 km (6:00 / km)

A very easy cycle out with K while she had a run out.

Note
(rest day)

Wednesday Aug 10, 2016 #

Orienteering 55:00 [3] 7.0 km (7:51 / km) +200m 6:53 / km

Went back out to Sauchie to practice my compass work, just enjoying getting out with a map at the moment

Tuesday Aug 9, 2016 #

Running 1:06:00 [3] 12.5 km (5:17 / km)

LSR session.

10 minutes above threshold, 4 min rest, 5*90 second LSR (90 second float).

Felt strong on the 10 minute effort. The LSRs seemed more of an effort than last week so kept the floats much lighter so the efforts were better quality.

Finished with a longer warm down.

Monday Aug 8, 2016 #

S&C 30:00 [3]

Core session with K

1 PM

Running 20:00 [3] 4.0 km (5:00 / km)

Lunch time run

Sunday Aug 7, 2016 #

Running 55:00 [3] 10.6 km (5:11 / km)

Run out to the uni, really windy!

Saturday Aug 6, 2016 #

Note
(rest day)

Friday Aug 5, 2016 #

Running 35:00 [3] 6.2 km (5:39 / km) +200m 4:52 / km

Up Dumyat after work. Loving the early finish Friday's!

Thursday Aug 4, 2016 #

Gym 45:00 [3]

Wednesday Aug 3, 2016 #

Orienteering 1:06:00 [3] 8.0 km (8:15 / km) +200m 7:20 / km

Orienteering at Sauchie. Nice run out with a map, practised my compass work and direction out of controls

Tuesday Aug 2, 2016 #

Running 59:00 [3] 11.5 km (5:08 / km)

First session in a while. Straight after work on the old railway.

Warm up 15 mins. Then 6 minute threshold. 2 minute rest. 4*90 second lactate shuffles with 90 second floats inbetween. 21/2 minute rest. 3*2 minutes. 15 min warm down.

Generally good session with glimses of hope for returning speed. Aim is to increase this session with more LSRs.

Monday Aug 1, 2016 #

1 PM

Running 23:00 [3] 4.0 km (5:45 / km)

Lunch run

6 PM

Running 24:00 [3] 4.0 km (6:00 / km)

To/from Gym

7 PM

Joga/Pilates 50:00 [1]

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