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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Urban

In the 7 days ending Feb 11:

activity # timemileskm+m
  Spinning inc. HIIT6 3:10:20
  Running2 33:49 3.57(9:29) 5.74(5:53) 140
  Urban Orienteering1 28:59 3.01(9:38) 4.85(5:59) 159
  Total8 4:13:08 6.58 10.59 299

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Sunday Feb 11 #

Note
(injured)

Strength and Conditioning a.m. with all the extra associated icing and foam rolling.

Spinning inc. HIIT 20:00 intensity: (16:00 @2) + (4:00 @5)

Spinning Inc. HIIT
2 x 10 minute blocks
Each block 2 min wup / 3 x 40 sec HIIT with 2 mins between / 2 min wdown

Saturday Feb 10 #

12 PM

Urban Orienteering 20:50 intensity: (18 @1) + (2:13 @2) + (9:59 @3) + (8:20 @4) 3.51 km (5:56 / km) +105m 5:10 / km
ahr:121 max:134 shoes: Wave Mujin 3 GTX Green

SYO informal Urban, Norfolk Park - Short Urban Course
A bit insecure technically!

Running 3:19 intensity: (22 @1) + (23 @2) + (2:34 @3) 0.62 km (5:21 / km) +5m 5:09 / km
ahr:113 max:121 shoes: Wave Mujin 3 GTX Green

Waiting for Amanda at control 6 but she'd long gone through!
Jogged back to #1 for a bit of extra training :)

Urban Orienteering 8:09 intensity: (20 @1) + (27 @2) + (4:22 @3) + (3:00 @4) 1.34 km (6:06 / km) +54m 5:05 / km
ahr:120 max:129

#1 to #6 taking some different routes :)
3 PM

Note
(injured)

Achilles ok - just need to be sensible
the plan is - 2 weeks of alternate days running of 30 to 40 minutes depending on feel with lots of icing and foam rolling calves.

Friday Feb 9 #

Note
(injured) (rest day)

Pretty much as yesterday. Late evening soreness improved - continue to ice!

Spinning inc. HIIT 20 intensity: (16 @2) + (4 @5)

Only time for 2 x 10 minute blocks today!
Std. 2 min Wup / 3 x 40 seconds HIIT with 2 mins btwn / 2 mins Wdown

Thursday Feb 8 #

Note

R.achilies somewhat better!
No problem walking dogs - possible that walking boots are / were aggravating the problem- in trainers today with no bother.

Spinning inc. HIIT 20:00 intensity: (16:00 @2) + (4:00 @5)

a.m. HIIT
2 x 10 minutes -
2 min. WUp / 3 x 40 seconds HIIT with 2 mins between / 2 min. WDown
2 PM

Running (Trail) 30:30 [2] 5.12 km (5:57 / km) +135m 5:16 / km
ahr:111 max:124 shoes: Mizuno Wave Ascend 5

Little Wold - one loop, slowly!
Achilles ok - now we play the waiting game!
8 PM

Note
(injured)

ok - R. Achilies a little sore, but only a little - so think alternate days light running could be the way to go.......

Wednesday Feb 7 #

Note
(injured)

Again, very slight improvement...very slight!

Spinning inc. HIIT 50:00 intensity: (40:00 @2) + (10:00 @5)

5 x 10 minute Blocks
2 minute Warm Up / 3 x 40 seconds HIIT with 2 minutes between / 2 minute Warm Down per Block

Tuesday Feb 6 #

Note
(injured)

A little improvement!

5 x 10 minutes HIIT Spinning
Each 10 minute block comprises 3 x 40 second at max. effort -
2 minute warm up and 2 minutes between efforts finishing with 2 minutes warm down

Spinning inc. HIIT intervals 50:00 intensity: (40:00 @2) + (10:00 @5)

See note for session details

Monday Feb 5 #

Note
(injured)

R. Achilles sore walking - guess that running would really aggravate it! :(

Spinning inc. HIIT 50:00 intensity: (48:40 @2) + (1:20 @5)

5 x 10 minutes Spinning inc. test of HIIT - incorporated into 2 of the 10 minute sessions - start it nice and easy - 40 seconds per HIIT :)

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