Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: immy

In the 7 days ending Apr 3, 2016:

activity	#	time	miles		km		+m
Running	6	4:11:51	29.78	(8:27)	47.93	(5:15)	690
Strength and conditioning	4	1:55:00
Orienteering	1	43:11	4.11	(10:30)	6.62	(6:32)	124
Total	10	6:50:02	33.89		54.55		814

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Sunday Apr 3, 2016 #

4 PM

Running 37:20 [3] 7.25 km (5:09 / km) +34m 5:02 / km
ahr:168 max:180 shoes: Saucony Kinvara 5 Mar 16

Easy jog. Felt dreadful. Wanted to do more but my body refused - trying to listen.

Interesting to see how high my HR was for what should have been an easy jog! I guess the evidence of poor recovery is there...

6 PM

Strength and conditioning 30:00 [1]

Upper body training session. Not feeling great still but this is better than running.

Friday Apr 1, 2016 #

5 PM

Running 58:26 [2] 11.01 km (5:19 / km) +238m 4:47 / km
shoes: Saucony Kinvara 5 Mar 16

Jogging around Maitai loop - wet and rainy. Hamstrings a bit tired from yesterday, no surprise I guess.

Attempted to use HR monitor again but it gave me dodgy recordings. Not quite sure why sometimes it works and sometimes doesn't. Hmm.

Night shift again from this evening :'(

Thursday Mar 31, 2016 #

10 AM

Running 41:21 [2] 6.86 km (6:02 / km) +223m 5:11 / km
shoes: Saucony Kinvara 5 Mar 16

Easy jog with Graham - it's been a while! Happily just cruising along, bit tired from yesterday.

4 PM

Strength and conditioning 30:00 [3]

Leg day - worked very hard, so sweaty. Some sprints and then squats, lunges, razor curls, RDLs.

Wednesday Mar 30, 2016 #

5 PM

Running warm up/down 10:22 [2] 2.01 km (5:09 / km) +6m 5:04 / km
ahr:151 max:159 shoes: Nike Zoom Streak Sep 15

Running tempo 30:00 [4] 7.16 km (4:11 / km) +8m 4:10 / km
ahr:178 max:184 shoes: Nike Zoom Streak Sep 15

30 min time trial. Using this as a baseline to improve fitness from. Tried to pace myself well, looks like it wasn't too bad. First 20 mins were ok, final 7-8 mins I would have really preferred not to be running. Haha.

Don't really like trying to run fast on flat roads as I am not fast, it's painful, and it's not exciting like a trail. But must work on those weaknesses until they become strengths! :P

Legs felt pretty good though :) knee niggle has gone.

Running warm up/down 11:07 [2] 2.15 km (5:10 / km) +8m 5:05 / km
ahr:164 max:169 shoes: Nike Zoom Streak Sep 15

6 PM

Strength and conditioning 25:00 [1]

Bit of easy supplementary upper body work as really wanting to get strong at chin ups!!

Tuesday Mar 29, 2016 #

6 AM

Strength and conditioning 30:00 [1]

Upper body/core training again.

6 PM

Running 44:21 [2] 8.25 km (5:23 / km) +171m 4:52 / km
shoes: Saucony Kinvara 5 Mar 16

Nice recovery jog. Felt so good! A few days off work actually does wonders for me. So so motivated right now. But must be careful!! Can only do the training that I can recover from!!

Monday Mar 28, 2016 #

10 AM

Orienteering race 43:11 [4] 6.62 km (6:32 / km) +124m 5:58 / km
shoes: inov8 X-talon 212s Jan 2016

Relay third leg. Was a disaster. Sadly, at 8 I thought I was going from 9 to 10, and ended up in some dense bush and was too stubborn/stupid/in race mode to realise soon enough. Crazy the stuff you do in these races sometimes... Anyway, that added a good 3-4 mins... then stuffed up 10 as well as was so mad and not focused. Sometimes it feels like you never learn your lesson in orienteering!

Final loop was probably the trickiest navigation but actually enjoyed it the most and had got over myself by then.

Was fun, just very annoying about the mistakes...

Running warm up/down 8:47 [2] 1.47 km (5:58 / km) +2m 5:55 / km
shoes: inov8 X-talon 212s Jan 2016

Running warm up/down 10:07 [2] 1.77 km (5:42 / km)
shoes: inov8 X-talon 212s Jan 2016

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