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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jed

In the 7 days ending Jun 9:

activity # timemileskm+m
  Strength and Conditioning7 5:15:00
  Running5 4:59:30 33.9(8:50) 54.55(5:29) 448
  Cycling1 1:24:30 24.93(3:23) 40.12(2:06) 173
  Orienteering2 1:05:23 5.43(12:02) 8.74(7:29) 270
  Elliptical/Cross Trainer1 45:00 5.22(8:37) 8.4(5:21)
  Yoga3 45:00
  Total7 14:14:23 69.48 111.81 891
  [1-5]7 13:29:23

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MoTuWeThFrSaSu

Sunday Jun 9 #

Yoga 15:00 [0]

Strength and Conditioning 30:00 [1]

Running long 1:13:52 [3] 12.33 km (5:59 / km) +209m 5:31 / km
shoes: Hoka Clifton 8 (blue/red)

A different Sunday long run featuring a detour on the way home for a scone)...

Orienteering 36:41 [3] 4.02 km (9:08 / km) +190m 7:23 / km
shoes: NVii Ultimate F2

...and some Pentlands orienteering. Bad route on 2 (undergrowth/gorse worse than mapped so should have went the easy longer route, instead had a fight with a bush. Did a lot of nettle bashing and even I noticed the map wasn't great in places but still fun as it was only a short course.

Saturday Jun 8 #

Cycling 1:24:30 [3] 40.12 km (2:06 / km) +173m 2:04 / km

Zwift endurance pyramid with athletics entertainment.

Strength and Conditioning 30:00 [3]

Friday Jun 7 #

Running 10:54 [3] 2.02 km (5:24 / km)
shoes: Hoka Clifton 8 (blue/red)

Little shop leg stretch - legs ok, wind speed not ok.

Strength and Conditioning 30:00 [1]

Yoga 15:00 [0]

Running warm up/down 56:44 [3] 9.66 km (5:52 / km) +69m 5:40 / km
shoes: Hoka Clifton 8 (blue/red)

Running race 10:37 [5] 3.0 km (3:32 / km)
shoes: Adidas Adizero Adios Pro 3

A little road 3km at the Helix as a wee sharpner. Wouldn’t be Scotland if it wasn’t really windy. Knew a good time was unlikely especailly with only 20 people in the race, isolated in the 2nd half but finished strong to be a tiny bit faster than Armagh. Obviously a bit annoying about the weather as know I'm running much faster than this but training plan wise still the short hard effort I came for. Would be a great course on a calm night.

Thursday Jun 6 #

Strength and Conditioning 1:00:00 [1]

+ hip openers & foot exercises.

Running 38:23 [3] 7.03 km (5:28 / km) +25m 5:22 / km
shoes: Saucony Endorphin Speed 2

Home from work event via the track, no cocktails for me. 3x150m (walk back) and 2 sets of turnarounds. Easy day yesterday worked as legs feeling much better than Tuesday.

Wednesday Jun 5 #

Strength and Conditioning 30:00 [1]

Elliptical/Cross Trainer 45:00 [3] 8.4 km (5:21 / km)

On the way home from the office so mixed it up using this instead of turbo to give my running legs a rest.

Yoga 15:00 [0]

Tuesday Jun 4 #

Strength and Conditioning 1:00:00 [1]

+ core, hip flexors & JC exercises.

Running warm up/down 33:27 [3] 6.21 km (5:23 / km) +26m 5:17 / km
shoes: Hoka Mach X

Big group out tonight.

Running tempo 18:32 [4] 4.8 km (3:52 / km)
shoes: Hoka Mach X

400m @5km pace, 400m @HM pace x6 continuous. Windy, heavy legs.

Monday Jun 3 #

Running 25:51 [3] 4.42 km (5:51 / km) +37m 5:37 / km
shoes: Saucony Ride 15

Inc. hill strides, turnarounsd & a different sprint type loop as too many people in the way again.

Strength and Conditioning 1:15:00 [2]
shoes: Saucony Ride 15

+ plyos & weights in the gym.

Running warm up/down 31:10 [3] 5.08 km (6:08 / km) +82m 5:41 / km
shoes: Saucony Endorphin Speed 2

Lovely day aside from the wind, a little on the trails on the way back to the train.

Orienteering 28:42 [4] 4.72 km (6:05 / km) +80m 5:36 / km
shoes: Saucony Endorphin Speed 2

Housing estate fun - first course particularly tricky but kept flow.

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