Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jed

In the 7 days ending Jul 3, 2022:

activity	#	time	miles		km		+m
Running	5	4:48:54	32.9	(8:47)	52.94	(5:27)	217
Cycling	3	4:13:30	52.34		84.23		390
Strength and Conditioning	3	1:47:30
Yoga	2	50:00
Orienteering	1	31:28	3.54	(8:53)	5.7	(5:31)	109
Total	7	12:11:22	88.78		142.87		716
[1-5]	7	11:21:22

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Sunday Jul 3, 2022 #

Running warm up/down 24:53 [3] 4.09 km (6:05 / km) +34m 5:50 / km
shoes: Saucony Endorphin Speed

Planned a wee bit of orienteering to help Dad prep for Masters next week, just for fun for me.

Orienteering 9:45 [4] 1.8 km (5:25 / km) +51m 4:45 / km
shoes: Saucony Endorphin Speed

4x starts simulation (very short courses - start 1, 2, 3, 4). Tricky slope route choices involving steps.

Orienteering 8:10 [5] 1.93 km (4:14 / km) +3m 4:12 / km
shoes: Saucony Endorphin Speed

Mass start gaffled course in a flatter blocky area with artificial barriers. Head to head with Dad, almost a bit of fartleck forcing him to concentrate on his course. I thought he was behind so I slowed down but he'd had the short gaffle so a bit eye balls out near the end. Fun!

Orienteering 13:33 [4] 1.97 km (6:53 / km) +55m 6:02 / km
shoes: Saucony Endorphin Speed

Very tricky step filled course. Required almost constant map contact.

Yoga 15:00 [0]

Saturday Jul 2, 2022 #

Cycling 2:26:23 [3] 59.1 km (2:29 / km) +237m 2:26 / km
shoes: Muddy Fox

Catch up with Abi. Falkirk, Kincardine Bridge, Clackmannan, Alloa, Coffee Bothy, Fallin, almost Airth, Falkirk. Nice to cycle somewhere different with my own guide and the rain even stayed off.

Friday Jul 1, 2022 #

Running 23:45 [3] 4.47 km (5:19 / km) +20m 5:12 / km
shoes: Asics GT-1000 10

I need a turbo so I don't have to run to the gym to do my bike session (and can sleep more).
Run off the bike after session and back to work I go. 3rd time feeling sick from training this week...

Cycling 45:00 [3]
shoes: Asics GT-1000 10

Watt bike sweat fest. Bringing back lockdown session. 2sets of 15 (45), 30 (30), 45 (15), 60 (60), 45 (15), 30 (30), 15 (45) efforts (5mins between sets). 16.2km.
Have felt like a balloon since Monday, would be quite nice if it could go away now please.

Thursday Jun 30, 2022 #

Strength and Conditioning 17:30 [3]

Running 35:38 [3] 6.85 km (5:12 / km) +31m 5:05 / km
shoes: Saucony Endorphin Speed

Had to leave for track before the WOC action finished today so headphones in and was literally running along Gorgie Road buzzing listening to the final results come in.
No wonder I can’t beat those ladies! Meg world champ (to go along with her 2 silvers from earlier in the week), Alice bronze, adding to Charlotte's silver on silver on Sunday...British sprinting isn't in a bad place and it's really motivating/exciting to know I'm in the group just behind so we all aren't too bad either! Great to be able to compete/train alongside them as well as call them my friends :). I really want to go orienteering now!

Running intervals 34:13 [5] 5.5 km (6:13 / km)
shoes: Saucony Endorphin Speed

Motivated by the results, such a good session (haven't had to lie on the ground like I did after the last 1km for a while). Surprised myself, definitely in good shape. 3x1km @3km pace (3mins), (5mins), 4x400m @1500m pace (2mins) with Kirsty.

Wednesday Jun 29, 2022 #

Yoga 35:00 [0]

From home as couldn't make the class this morning.

Cycling 1:02:07 [3] 25.13 km (2:28 / km) +153m 2:24 / km
shoes: Muddy Fox

Wee coastal spin post day in the office. Getting used to being on the bike again.

Tuesday Jun 28, 2022 #

Strength and Conditioning 30:00 [3]

Running warm up/down 41:29 [3] 7.42 km (5:35 / km) +36m 5:27 / km
shoes: Adidas Adizero Pro

WOC finished just in time to meet for the warm up. Struggled home after.

Running intervals 34:08 [5] 6.97 km (4:54 / km)
shoes: Adidas Adizero Pro

3km, 2km, 1km @5km pace (6mins) with Kirsty & Chloe. Heavy gym legs and wind made it tough tonight but hung in and crushed that last rep. Good times for a rough night, I'm getting so much better at not beating myself up and ruining sessions. 3x60m strides with Josie joining to finish.

Monday Jun 27, 2022 #

Running warm up/down 26:47 [3] 4.92 km (5:27 / km) +23m 5:19 / km
shoes: Saucony Ride 13 Yellow

Gym run, out canal and back the road.

Strength and Conditioning 1:00:00 [3]
shoes: Saucony Ride 13 Yellow

Running 1:08:01 [3] 12.72 km (5:21 / km) +73m 5:12 / km
shoes: Saucony Ride 13 Purple

Last day as a part timer, good job I’ve got lots of holidays still to use. Canal loop with Chris then Carrick Knowe with Sophie in the sun.

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