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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jed

In the 7 days ending Nov 20, 2016:

activity # timemileskm+m
  Running6 5:15:27 33.96 54.66
  Strength and Conditioning2 1:20:00
  Orienteering2 48:58 6.36(7:42) 10.24(4:47)
  Yoga1 45:00
  Spinning1 45:00
  Total7 8:54:25 40.33 64.9
  [1-5]7 8:09:25

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MoTuWeThFrSaSu

Sunday Nov 20, 2016 #

Running 27:03 [3] 3.98 km (6:48 / km)
shoes: Saucony Peregrine 4

Orienteering race 38:21 [5] 8.63 km (4:27 / km)
ahr:181 shoes: Saucony Peregrine 4

Killingworth (5.9km) ran men's open for more training/competition. Dad ran too and started 2mins ahead and I was trying to catch up to try and force me to push on and take more "risks". Some really good but also some really messy orienteering with dodger routes, running past paths and almost mp'ing. However got out of it what I wanted as need to find where my limit is. Cracking area and enjoyed it.
C • But what we all want to kno... 2

Saturday Nov 19, 2016 #

Running warm up/down 34:42 [3] 5.23 km (6:38 / km)
shoes: Icebugs Spirit OLX 2

Running race 26:01 [5] 5.8 km (4:29 / km)
shoes: Icebugs Spirit OLX 2

Alloa East League XC. First lap slightly too fast so ended up finishing just behind the group I want to be in again as they got away in last km but I'm getting there again and will adapt my tactics for 2weeks time. Enjoyed the course.

Friday Nov 18, 2016 #

Spinning 45:00 [3]
shoes: Asics GT-1000 2

Thursday Nov 17, 2016 #

Running warm up/down 29:00 [3] 5.41 km (5:22 / km)
shoes: Asics GT-1000 4 (2)

Running intervals 39:00 [4] 7.89 km (4:57 / km)
shoes: Asics GT-1000 4 (2)

3x10mins (3mins) as last week trying to keep HR between 166-175. HRM issues on first but then felt quite good.

Wednesday Nov 16, 2016 #

Running warm up/down 17:00 [3]
shoes: Asics GT-1000 4

Strength and Conditioning 20:00 [3]
shoes: Asics GT-1000 4

Hurdle jumps, core and conditioning exercises.

Yoga 45:00 [0]

I went back and again felt better after.

Running long 1:00:48 [3] 10.92 km (5:34 / km)
shoes: Asics GT-1000 4

Including 15mins at 145bpm test 2.7km.

Orienteering 10:37 [3] 1.61 km (6:36 / km)
shoes: Asics GT-1000 4

Line course included in run.

Note

Stomach not happy in evening :(.

Tuesday Nov 15, 2016 #

Running warm up/down 40:53 [3] 6.91 km (5:55 / km)
shoes: Asics GT-1000 4 (2)

Had a migraine for the first time in ages (funny vision/flashing for an hour this morning and then a headache for the rest of the day). Luckily wasn't ever really bad eased as the day went on. Completely fine when running and then head sore again just before bed.

Running intervals 24:00 [5] 5.52 km (4:21 / km)
shoes: Asics GT-1000 4 (2)

3x5mins (3mins) with Sophie and Sarah. Sophie was doing a reduced session this week as racing which suited me perfectly as still recovering from the weekend. Aimed for quality and felt strong all the way despite the rep always being almost all into the strong headwind and always taking the wind! I like the fact I can consistently run as far/further than I could a lot weeks in my 5min tests over the summer.

Monday Nov 14, 2016 #

Running 17:00 [3] 3.0 km (5:40 / km)
shoes: Asics GT-1000 2

Strength and Conditioning 1:00:00 [3]
shoes: Asics GT-1000 2

New session - includes small hurdle jumps and I'm surprisingly a lot better than before even with tired legs so something is working :).
That's all for today.

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