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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Hol

In the 7 days ending Oct 10:

activity # timemileskm+m
  Orienteering2 1:23:09 6.34(13:07) 10.2(8:09) 204
  Dance1 1:00:00
  Running2 49:11 0.56 0.9 50
  Tap1 45:00
  Ballet1 30:00
  Total5 4:27:20 6.9 11.1 254

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Saturday Oct 10 #

12 PM

Running 43:00 [5] +50m
ahr:184 max:212

Testing.
- Wanted to find out why the HR shoots up so high so quick
- Wanted to find out why I'm not getting any faster or stronger over distance

Had a good conversation with Garry and Andy looking at past training history and aspirations as well as looking at current limiting factors.
Did a body composition analysis
On the treadmill:
- 5 min warm up
- Sub maximal exercise tests
- VO2 max with increasing speed and gradients (up to 10% gradient)

Already knew that I've put on weight with school starting and anxiety destroying my eating routine. Ideally I should lose 4% body fat and a few kilos to be back on track. Need to be way stricter with diet.
I have absolutely no aerobic capacity at all and when I run I only carb burn. Every run I do is at threshold pace whether that is for 90 or 30 mins (had never realised this).
I also have a naturally ridiculously high heart rate.
My anaerobic ability is great but if I can improve my endurance it will have a huge impact on speed and distance.
Have been given a training plan/advice. Basically I'm only going to be doing one running session a week. The rest will be a walk/shuffle keeping heartrate between 154 and 164. Hopefully it should get easier and faster in a couple of months until I'm back running properly. Also need to adapt my running style so have some drills for helping that.

Positives are that my strength is good. The goal is achievable. Have come out of it so much more motivated to actually train. It wont take too much time to get back on track. Fingers crossed the sub 25 I've been waiting for for 2 years might actually happen.

Friday Oct 9 #

Note
(rest day)

Rest day pre-Garry tomorrow. Will be interesting.

Thursday Oct 8 #

7 PM

Orienteering 25:45 [3] 4.0 km (6:26 / km) +21m 6:16 / km

Chasers score in a pretty grim estate in Stafford. Got yelled at by a few groups of drunk lads and got followed by a corsa lol. Felt proper dodgy so went back via the main road.

Wednesday Oct 7 #

6 PM

Tap 45:00 [1]

Ballet 30:00 [1]

Joined the discovery class for a session. Haven't done ballet in almost 2 years. It hurt so much so I had to leave early
7 PM

Dance 1:00:00 [4]

Very good fun but feeling very shaky throughout

Tuesday Oct 6 #

Note

Not doing too great at the moment :(

Sunday Oct 4 #

11 AM

Orienteering 57:24 [3] 6.2 km (9:15 / km) +183m 8:04 / km

BOK event on the way back home from Gma's house. Grimey weather. Only did a green because I didn't want to do the same course as Dad. Crunched an ankle at 12 but after 5 minutes decided to carry on running as it wasn't too bad :)
Felt very slow and some pretty awful nav but ah well it was fun in the rain.

Running warm up/down 6:11 [1] 0.9 km (6:52 / km)

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