Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Regina

In the 30 days ending Apr 30, 2013:

activity	#	time	miles		km		+m
Running	17	7:46:35	46.31	(10:05)	74.53	(6:16)	1122
Orienteering	8	6:18:53	22.12	(17:08)	35.6	(10:39)	966
Cycling	6	4:01:44
Strength	7	2:43:17
Hill run	1	1:23:00	6.21	(13:21)	10.0	(8:18)	450
Total	26	22:13:29	74.65		120.13		2538
[1-5]	26	22:11:29

2:11

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Tuesday Apr 30, 2013 #

Running 40:08 [3] 6.8 km (5:54 / km) +170m 5:15 / km

Cycling 1:00:55 [1]

Strength 6:00 [1]

Running 2:00 [0] 0.3 km (6:40 / km)

Didn't get over the 120k mark from my run today for some reason so said I'd do an extra little bit. =)

Monday Apr 29, 2013 #

Running 48:49 [3] 9.32 km (5:14 / km) +30m 5:09 / km

Ran home from work. I stopped at the little gym and walked a little bit after the canal because my hip was a little sore but otherwise was quite a nice

Strength 10:00 [1]

Ouchies my arms!

Sunday Apr 28, 2013 #

Running warm up/down 25:00 [2] 3.7 km (6:45 / km)

Orienteering race 1:46:00 [4] 7.0 km (15:09 / km) +410m 11:43 / km

Saturday Apr 27, 2013 #

Orienteering 49:21 [3] 5.1 km (9:41 / km) +101m 8:48 / km

Wednesday Apr 24, 2013 #

Cycling 1:00:00 [1]

Running 20:30 [3] 3.6 km (5:42 / km)

I'm getting a few little niggles around my body. Calves, knee, hip etc. so I really need to keep up a good level of stretching and strength if I plan on maintaining the higher level of training I''ve been doing for the past two weeks. I seriously don't want to injure myself and be out for ages again so I need to be a good girl.

Running warm up/down 8:00 [2] 1.5 km (5:20 / km)

Orienteering 21:45 [3] 3.1 km (7:01 / km)

Did an old course from the ESOC chasing sprint event at HW campus. did it quite a bit faster than I did original though I Kind of had to improvise with two controls as the were under construction.

Cycling 39:49 [2]

I took the lead the whole way there just to see how fast I would be getting there tomorrow. Horrible headwind so much slower than I would have thought. Roar had a lovely easy cycle sitting in behind me... :P

3 PM

Cycling 41:00 [1]

Cycling back roar was in front and I think he was trying to be nice to me by going very slowly but there was no wind so it was handy out. I would say about half of this was intensity 0 but I cba separating it out because I can't log split intensities. Had a nice gawk about though. It's such a lovely cycle home.

Sunday Apr 21, 2013 #

Running 1:04:00 [3] 9.1 km (7:02 / km) +316m 6:00 / km

Running warm up/down 10:00 [2] 1.88 km (5:19 / km)

Saturday Apr 20, 2013 #

Running warm up/down 7:30 [2] 1.2 km (6:15 / km)

Orienteering 33:52 [4] 4.1 km (8:16 / km) +88m 7:28 / km

ESOC event at Mary Erskines school and ravelstone woods. I mispunched. Didn't see the control. Very sloppy at 3 I lost like three minutes faffing.... I was just too tired for this course.

Friday Apr 19, 2013 #

Cycling 30:00 [1]

Cycling to and from Corstorphine. Nice to be on my bike again. As the day progressed I felt more comfortable with cycling and I got to know the bike a bit more. Not crazy happy with my brakes but maybe that's a fear caused by France. Otherwise super happy to be cycling and I feel like it's loosening out my hip abductors which is great!

Orienteering 42:20 [4] 4.9 km (8:38 / km) +190m 7:14 / km

I pushed a little hard at some points on this course but the aim was to keep it smooth and I think I did that. I'd done most of the controls before (though backwards) so I wanted to just make sure I had good control flow. Also I decided to do the whole course without my compass just to make sure I was paying attention. Nearly messed up direction going to number four because of it but it was a good exercise.

Strength 10:00 [1]

Thursday Apr 18, 2013 #

Orienteering 33:44 [3] 3.9 km (8:39 / km)

Score event in Lendrick Muir. This was very fun so I'm glad we went. Was a good enough speed for the first half ( maybe more than half)but then died for the second half. As usual need to get my fitness up but I was pretty happy. Overshot some controls and missed no 28 but otherwise pretty good.

Running warm up/down 4:26 [2] 0.66 km (6:43 / km)

Wednesday Apr 17, 2013 #

Cycling 10:00 [1]

I'VE GOT A BIKE!!!!!!!!!!!!!11 YAY

C • 11 1

Orienteering 57:33 [3] 4.0 km (14:23 / km) +150m 12:07 / km

I could barely stand up in this should have been at least 50 anyways.....

Tuesday Apr 16, 2013 #

Strength 24:23 [2]

6 AM

Running warm up/down 7:22 [2] 1.45 km (5:05 / km)

7 PM

Running intervals 10:28 [4] 2.4 km (4:22 / km)

4x600 with 150m recovery. I wanted to do four and make sure that each one was faster than the previous

2:41
2:37
2:35
2:24

Went a bit mental with the last one. Definitely felt more than 75% effort....

Running 14:33 [3] 2.82 km (5:10 / km)

Sunday Apr 14, 2013 #

3 AM

Running 1:25:05 [3] 10.58 km (8:03 / km) +411m 6:44 / km
(injured)

So I've figured out that it's my shoes that are the ones hurting my hip. No surprises there. I forgot to bring my salomons so after a while my hip started getting really sore which meant the last quarter of the run was very slow and painful. Epic run however. At the top of the biggest one I went up the wind nearly knocked me over and I couldn't really breathe. It was awesome. Definitely gale force. Then coming down the valley I was running straight into it. Never before have I felt so supported running downhill.

I was 55mins at the 7.5km mark which is an improvement on last week-especially due to the fact that I did more climb. The last part didn't have very much climb and it was essentially getting back to the start. I don't think I'll finish that way again. Otherwise it was a pretty fun run. Finishing the week with around 32kms run which doesn't sound that much but it's pretty high up there with my longest distance weeks. Pretty happy with myself.

Friday Apr 12, 2013 #

Running warm up/down 11:41 [2] 2.1 km (5:34 / km)

12 PM

Running intervals 11:23 [4] 2.4 km (4:45 / km)

6x400s with enough rest to get my heart rate down to a reasonable bpm. approx 100s. Rest not included in the time.
1.49
1.55
1.52
1.55
1.52
1.51

1 PM

Running warm up/down 7:15 [2] 1.15 km (6:18 / km)

3 PM

Strength 17:54 [2]

Half the strength session I usually do but I made it a little more intense by taking out any breaks between exercises. Quite fun. Abs hurt

Thursday Apr 11, 2013 #

Running warm up/down 13:44 [2] 1.57 km (8:45 / km)

Orienteering 34:18 [3] 3.5 km (9:48 / km) +27m 9:26 / km

Orienteering training with Roar. Worked on a few things that I do wrong especially compassing and the like. Had a really good time and I wasn't cold wearing a tee shirt. Roll on the Summer!

Wednesday Apr 10, 2013 #

Running 28:30 [3] 5.0 km (5:42 / km) +40m 5:29 / km

Easy run with Alison. At least it was until the teeny tiny hill at bruntsfield where I started to get massive heartburn. Should stop eating so many spicy foods....

Monday Apr 8, 2013 #

Running 46:11 [3] 7.0 km (6:36 / km) +155m 5:56 / km

7 AM

Strength 47:00 [2]

Sunday Apr 7, 2013 #

Hill run 1:23:00 [3] 10.0 km (8:18 / km) +450m 6:47 / km

Run in the pentlands. distance and climb are estimates. Time might be a bit wrong too.. Really fun run though (not that it was all running) would love to go again!

Friday Apr 5, 2013 #

Strength 48:00 [2]

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