Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Doyley

In the 7 days ending May 8, 2016:

activity	#	time	miles		km		+m
Running	7	5:57:40	43.72	(8:11)	70.37	(5:05)	890
Orienteering	1	1:10:07	6.96	(10:05)	11.2	(6:16)	300
S&C	3	1:00:00
Total	8	8:07:47	50.68		81.57		1190

2:17

0:00

» now

Sunday May 8, 2016 #

Running warm up/down 15:00 [2] 3.0 km (5:00 / km) +55m 4:35 / km
shoes: Icebug Accelaritas 4

Not much in the way of a warm down, just decided to get out of the rain and head home

Orienteering race 1:10:07 [4] 11.2 km (6:16 / km) +300m 5:31 / km
shoes: Icebug Accelaritas 4

Cold windy and raining out at Boboyan Divide today, but an awesome map made the day pretty good fun. Not very accurate early, but worked into it and had quite a good technical run by the end, although a misplaced control at #8 was a little off-putting.

Difficult to run hard in the white as there is so much fallen timber, but other sections and the open made for some contrasting running speeds, although I still felt pretty fresh towards the end

C • A very familiar course shape 2

Friday May 6, 2016 #

Running 40:00 [3] 7.8 km (5:08 / km) +45m 4:59 / km
shoes: Mizuno Wave Rider 19

Gentle grassy 40 out at Stromlo, pretty nice, pretty dark

S&C 20:00 [1]

Just some stretching, posting more to keep track than anything else

Thursday May 5, 2016 #

Running long 1:40:00 [3] 19.3 km (5:11 / km) +460m 4:38 / km
shoes: Asics DS Trainer 21

Wednesday May 4, 2016 #

9 AM

Running 1:00:00 [3] 12.22 km (4:55 / km) +230m 4:29 / km
shoes: Asics DS Trainer 21

Cheeky bonus 60
Felt really tired and hungry at 20 minutes, but came good towards the end

5 PM

S&C 20:00 [2]

6 PM

Running warm up/down 38:50 [2] 7.41 km (5:14 / km)
shoes: Asics DS Trainer 21

Warm up with a few drills at the end, standard w/d

Running intervals 18:50 [5] 3.5 km (5:23 / km)
shoes: Inov-8 flite 195 B&W

Classically odd Tri/Friends session, 8*400m, with rest being 20 seconds times the tenth of a second of the interval time - 1.09.3 = 60 second rest
Fortunately didn't get any 0s, and we cut the occasional .8 short, tough sesh, between 1.07 and 1.11 for all.
Cramped up my calf in the warm down doing a Rabona - kick successful, although a little painful

C • Decent effort 3

Tuesday May 3, 2016 #

Running warm up/down 35:00 [2] 6.36 km (5:30 / km)
shoes: Asics DS Trainer 21

Running intervals 20:00 [5] 5.17 km (3:52 / km)
shoes: Asics DS Trainer 21

Descending ints with the crew, 5-4-3-2-1 all with 1 min recovery

Monday May 2, 2016 #

S&C 20:00 [1]

Running 30:00 [2] 5.6 km (5:21 / km) +100m 4:55 / km
shoes: Asics DS Trainer 21

« Earlier | Later »