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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: John O

In the 7 days ending Sep 12, 2011:

activity # timemileskm+m
  Orienteering1 41:15 4.85(8:31) 7.8(5:17) 5032 /32c100%
  Running2 39:44 5.62(7:04) 9.04(4:24) 55
  Circuits1 35:04
  Cycling2 23:54 4.42(11.1/h) 7.11(17.8/h) 55
  Intervals1 17:48 2.03(8:46) 3.27(5:27) 86
  Total5 2:37:45 16.91 27.22 24632 /32c100%
averages - sleep:5.3 rhr:44

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TuWeThFrSaSuMo

Monday Sep 12, 2011 #

Note
(rest day)

Sunday Sep 11, 2011 #

4 AM

Orienteering race 32:15 [5] *** 6.62 km (4:52 / km) +50m 4:42 / km
ahr:184 max:189 spiked:32/32c rhr:44 slept:2.0 shoes: 2011 Mountain Bear

Peter Palmer Relays. I was on first leg. Had a pretty good run. Didn't lose too much time and came back in 7th/8th.
Garmin Connect
MOD Stafford Beacon Barracks Map and Route

Orienteering warm up/down 9:00 [3] 1.18 km (7:38 / km)
ahr:149 max:176 shoes: 2011 Mountain Bear

Did some warming up before the mass start. Ran along the road a few times before doing some drills.
Garmin Connect

3 PM

Running race 18:41 [5] 4.75 km (3:56 / km)
ahr:179 max:188 shoes: 2011 Mountain Bear

Run as part of the Quernmore Triathlon

Saturday Sep 10, 2011 #

Event: Peter Palmer Relays
 

Thursday Sep 8, 2011 #

6 PM

Intervals hills 17:48 [4] 3.27 km (5:27 / km) +86m 4:49 / km
ahr:161 max:181 shoes: 2011 Mountain Bear

Hill reps with Mark S at Burrow Heights. Mark stopped after 8 as tea wasn't feeling good. Did one extra then stopped too.
Garmin Connect

Wednesday Sep 7, 2011 #

2 PM

Cycling 8:17 [3] 2.34 km (16.9 kph) +34m
ahr:137 max:159 shoes: 2010 Saucony Progrid Cycle

Cycled to school for games
Garmin Connect

Running 8:28 [3] 2.15 km (3:56 / km)
ahr:172 max:184 shoes: 2010 Saucony Progrid Guide 3

Ran along canal to bridge on canal and derwent run.
Garmin Connect

Running 12:35 [3] 2.14 km (5:53 / km) +55m 5:13 / km
ahr:162 max:179 shoes: 2010 Saucony Progrid Guide 3

Run part 2.
Slowed the pace down as I couldn't keep it going.
Garmin Connect

Cycling 9:01 [3] 2.57 km (17.1 kph) +6m
ahr:137 max:165 shoes: 2010 Saucony Progrid Cycle

Cycled home after games
Garmin Connect

Tuesday Sep 6, 2011 #

6 PM

Cycling 3:09 [3] 1.1 km (21.0 kph) +10m
ahr:130 max:149 rhr:45 slept:8.5 shoes: 2010 Saucony Progrid Cycle

Cycle to circuits.
Garmin Connect

Circuits warm up/down 3:13 [3]
ahr:159 max:172 shoes: 2010 Saucony Progrid Guide 3

Circuits warm up. Jogging round the hall. Sprinting sets. See HR graph to show HR buildup as we sprinted for longer each time.
Garmin Connect

Circuits warm up/down 1:00 [4]
ahr:149 max:165 shoes: 2010 Saucony Progrid Guide 3

Shuttle runs across the hall
Garmin Connect

Circuits 30:51 [5]
ahr:118 max:164 rhr:44 shoes: 2010 Saucony Progrid Guide 3

Circuits session. Lots of core work.
Garmin Connect

Cycling 3:27 [4] 1.1 km (19.1 kph) +5m
ahr:144 max:156 rhr:44 shoes: 2010 Saucony Progrid Cycle

Cycled home from circuits. Windy, so it took an extra 20 seconds. And there was a hill to go up. Going to see how low I can get the time down to.
Garmin Connect

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