Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Inis

In the 7 days ending Oct 7, 2012:

activity	#	time	miles		km		+m
Path	5	3:17:14	19.9	(9:55)	32.03	(6:09)	988
Road	6	2:49:33	20.39	(8:19)	32.81	(5:10)	242
Orienteering	2	1:47:30	11.71	(9:11)	18.85	(5:42)	171
Total	11	7:54:17	52.01	(9:07)	83.7	(5:40)	1401
[1-5]	11	7:49:17

1:54

0:00

» now

Sunday Oct 7, 2012 #

11 AM

Path warm up/down 15:00 2.0 km (7:30 / km) +54m 6:36 / km

12 PM

Orienteering race (UK cup final) 1:09:00 [5] 12.5 km (5:31 / km)

mass start and a very enjoyable, no pressure, race. Cruising round the first two loops racing Barabelly then playing catch up on the third long loop. Got caught out in the last butterfly having a different gaffle to everyone else in the group so cruised it in in 5th. Could possibly have been a 2nd but Rocky way in front in 10600.

1 PM

Path warm up/down 30:00 [2] 5.0 km (6:00 / km) +21m 5:53 / km

WD with rocky up the nearest hill

Saturday Oct 6, 2012 #

12 PM

Orienteering (UK Relay Final) 38:30 [5] 6.35 km (6:04 / km) +171m 5:21 / km

nip down the road to secure the relay trophy for interlopers.

Standard second leg. Went out after Rob on first in around 10th. 6 min down on FVO. Pulled us up into top 5 but unable to close on Pinker before Rocky cleaned up bringing us hem in 4th. Job Done!

Feeling more comfortable in terrain and foot OK.

Path warm up/down 15:00 [2] 2.5 km (6:00 / km) +66m 5:18 / km

Path warm up/down 23:09 [2] 3.88 km (5:58 / km) +102m 5:16 / km

WD up and down the nearest hill

Friday Oct 5, 2012 #

8 AM

Path 1:03:23 [3] 10.32 km (6:08 / km) +325m 5:18 / km

run to gym, quick circuit sesh and out onto AS. Two long hill reps and into work. Foot little achy on the flats.

Thursday Oct 4, 2012 #

7 AM

Road 16:08 [2] 2.57 km (6:17 / km) +48m 5:45 / km

run to blackford

Path hills (6x 2.5min hills) 23:37 [4] 3.86 km (6:07 / km) +341m 4:15 / km

6x 2.5 min hills up blackford. Lush morning and feeling fab. Although not too fast but good enough.

Path 27:05 [2] 4.47 km (6:04 / km) +79m 5:34 / km

WD round blackford. Foot little achy but not too bad.

7 PM

Road 24:56 [3] 5.47 km (4:34 / km) +34m 4:25 / km

Run back home with a cheeky rep of the meadows. foot feeling real good.

Wednesday Oct 3, 2012 #

Note

Gym sesh in the morning. Physio sesh in the afternoon. Foot looking health and on the mend. Was planning to nip out for a run but ran out of time stuck at work.

Tuesday Oct 2, 2012 #

7 AM

Road 46:52 [2] 8.26 km (5:40 / km) +124m 5:17 / km

shuffling IW. Really struggling with energy levels today. Think the weekends fun finally caught up.

6 PM

Road 31:37 [3] 6.62 km (4:47 / km) +36m 4:39 / km

run HFW round the meadows. Feeling better and found some energy for the evening.

Monday Oct 1, 2012 #

7 AM

Road warm up/down 25:00 [2] 5.4 km (4:38 / km)

run to the gym and IW

6 PM

Road 25:00 [3] 4.5 km (5:33 / km)

run home over blackford

« Earlier | Later »