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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: docsarahb

In the 7 days ending Sep 27, 2009:

activity # timemileskm+m
  Run4 3:03:47 18.64(9:52) 30.0(6:08)
  Swim3 1:07:00 1.68(39:56) 2.7(24:49)
  Orienteering1 33:51 2.36 3.836 /38c94%
  Total6 4:44:38 22.68 36.536 /38c94%

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Sunday Sep 27, 2009 #

Orienteering race (Sprint) 18:23 [5] *** 2.8 km (6:34 / km)
ahr:162 max:176 spiked:20/22c

BUO Taster Session Long Course. Normal Site
Started first, ended up waking all the boxes. Did 2 controls twice, as I didn't check control no! Lost about a aminute.

Orienteering race (Sprint) 7:11 [5] *** 1.0 km (7:11 / km)
ahr:159 max:170 spiked:16/16c

BUO Short Course. Normal Site.
Mass start, 6 runners, course butterflied in 2 loops, no 2 people ran identical courses. Good fun.

Orienteering 8:17 [4] ***
ahr:154 max:168

2 intense courses in 2 small areas of the map, SI boxes only, so challenging to spot. Great fun, all 6 running with minimum intervals between starts. Navigation difficult at the scale used.

Saturday Sep 26, 2009 #

Run race (Cross Country) 23:32 [5] 5.0 km (4:42 / km)
ahr:170 max:181

First cross-country - Colwyn Bay.
Hot and sunny, tough as always, but did almost enjoy it!

Run warm up/down 15:00 [2] 2.5 km (6:00 / km)
ahr:143 max:163

One lap as a warm-up. Slow, but too hilly to keep HR down, or am I still that unfit?

Friday Sep 25, 2009 #

Swim 29:00 [3] 1.2 km (24:10 / km)

10 lengths warm-up
10 lengths tri race speed
8x25m fast, 25m slow
12 lengths warm-down

Run (Harriers Club Run) 48:49 [3] 7.0 km (6:58 / km)
ahr:136 max:166

Slow run, lots of chatting, almost all off road.

Thursday Sep 24, 2009 #

Run intervals 1:04:06 [4] 10.5 km (6:06 / km)
ahr:146 max:170

Warm-up
5x3mins with 5min recoveries
Warm-down (all uphill home)

Wednesday Sep 23, 2009 #

Swim 19:00 [3] 0.75 km (25:20 / km)

Technique, limited time, only did 30 lengths

Run (Fartlek) 32:20 [3] 5.0 km (6:28 / km)
ahr:140 max:163

Treadmill Run - dull!

Tuesday Sep 22, 2009 #

Swim 19:00 [3] 0.75 km (25:20 / km)

Still tired, arms and shoulders aching too.
Just swam to try to loosen things up a bit.

Monday Sep 21, 2009 #

Note
(rest day)

Broken

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