Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jed

In the 7 days ending Jan 21, 2018:

activity

time

miles

Running

7:12:32

47.52

(9:06)

76.47

(5:39)

Orienteering

1:39:58

11.06

(9:02)

17.8

(5:37)

Strength and Conditioning

1:30:00

Spinning

45:00

Yoga

40:00

Total

11:47:30

58.58

94.27

[1-5]

11:07:30

2:27

0:00

» now

Sunday Jan 21, 2018 #

Running long 1:33:42 [3] 14.8 km (6:20 / km)
shoes: Saucony Peregrine 7

Blackford and snowy Braids with Sophie, Amy and Katie pre breakfast. Haven’t been up there in ages so enjoyed it.
Ended up being a big week but feeling good.

Saturday Jan 20, 2018 #

Running 12:08 [2] 1.94 km (6:15 / km)
shoes: Asics GT-1000 4 (2)

Winding around the Fountainbridge area assessing the ice to decide which shoes to wear.

Running warm up/down 24:54 [3] 4.04 km (6:10 / km)
shoes: Saucony Peregrine 7

Inc. drills.
Went with peregrines as more grip than trainers but probably would have wrecked my feet running for an hour on roads in icebugs.

Orienteering 1:06:11 [4] 12.41 km (5:20 / km)
shoes: Saucony Peregrine 7

Race void, had to happen sometime with this race happening in January in Scotland.
Still fun, good course. A few bits I’m not happy with but think that was because at times couldn’t focus on the map as having to watch where putting feet on ice. Dumbiedykes an ice rink, can’t believe I stayed on my feet!!

Friday Jan 19, 2018 #

Running warm up/down 32:36 [3] 5.8 km (5:37 / km)
shoes: Saucony Peregrine 7

**update**

Orienteering 33:47 [3] 5.39 km (6:16 / km)
shoes: Saucony Peregrine 7

FWTN KB ice rink...took it very steady. Fun course.
**update distance**

Thursday Jan 18, 2018 #

Running warm up/down 30:48 [3] 5.23 km (5:53 / km)
shoes: Saucony Peregrine 7

All prepared with trail shoes and head torch but conditions were much better than yesterday so was actually able to run on the tar. Pre breakfast.

Running tempo 45:00 [4] 9.24 km (4:52 / km)
shoes: Saucony Peregrine 7

3x12mins (3mins), legs heavy - think I've snow doms from Tuesday. Kept at right intensity.

Wednesday Jan 17, 2018 #

Running warm up/down 19:30 [3] 3.43 km (5:41 / km)
shoes: Asics GT-1000 2

Swapping days around as running Friday this week (although current ground conditions mean plans may change again). Therefore should be a day off the legs but ran home as easiest way to get to work.

Strength and Conditioning 30:00 [3]
shoes: Asics GT-1000 2

Yoga 40:00 [0]

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

Usual Friday. Bumped into Lydia and guy I used to work with who hadn't seen for almost 3 years!

Note

Caught up with Lecky, ideas/plans for sprint races leading up to JK.

Tuesday Jan 16, 2018 #

Running warm up/down 26:44 [3] 4.49 km (5:57 / km)
shoes: Saucony Peregrine 7

Peregrines had decent grip on snow/icey slush but still being careful.
Inc. some drills.

Running intervals 1:00:00 [5] 12.17 km (4:56 / km)
shoes: Saucony Peregrine 7

20x2mins (1min). Bit of a tough one...on the grass in the snow as paths not good. Sophie convinced some other girls to come along even if they didn't do the whole session, worked quite well as because I was doing more they were not too far off the pace so kept me pushing. With a group for first 10, then just Sophie and Helen for next 5, then solo for last 5. Blizzard for most of it which was fun, strong wind and a real grind towards the end. Doms not a problem this week but legs really feeling it by the end due to work harder to push because of snow. Different kind of hard tonight but great training for XC.

Monday Jan 15, 2018 #

Running warm up/down 34:00 [3] 6.0 km (5:40 / km)
shoes: Asics GT-1000 2

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

Running 53:10 [3] 9.33 km (5:42 / km)
shoes: Asics GT-1000 4

Nice steady run with Lydia for company :). Time flew, around some places haven't been for ages.

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