Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Regina

In the 30 days ending Jun 30, 2013:

	activity	#	time	miles		km		+m
	Orienteering	11	14:20:19	49.09	(17:32)	79.0	(10:53)	1383
	Cycling	6	4:53:00
	Hill walk	1	3:12:04	8.52	(22:33)	13.71	(14:01)	1298
	Running	9	2:50:27	17.54	(9:43)	28.23	(6:02)	142
	Hill run	1	39:57	3.06	(13:02)	4.93	(8:06)	413
	Stretching	1	15:00
	Total	20	26:10:47	78.21		125.87		3236
	[1-5]	20	25:55:47
averages - sleep:6.8

3:12

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Sunday Jun 30, 2013 #

Orienteering race 1:36:19 [3] 10.9 km (8:50 / km) +437m 7:22 / km

Legs were very tender for this so wasn't able to run very fast. Was nice to go out on a 1:25000 map though.

Saturday Jun 29, 2013 #

Hill walk 3:12:04 [2] 13.71 km (14:01 / km) +1298m 9:30 / km

Went up Ben Nevis for the craic. Was fun but the jog down did some funny things to my legs :)

Up: 2:02:24
Down: 1:09:41

Was dying. Far too warm. I think something happened to one of my wheels going over the cobbles as well. It kind of feels liike I'm constantly going over a rough surface. Not pleasant. Relatively strong wind (17mph)directly in my face most of the way in. Eugh.

Thursday Jun 27, 2013 #

Cycling 25:00 [3]

I think this is a personal best time considering that it was very windy and rainy along the canal.

4guys
3girls

Cycling 30:00 [3]

I passed three people on the canal today- all of whom were going the opposite direction. Thank you rain. Quite a nice cycle due to lack of pedestrian presence. Unfortunately I was wearing Jeans #'legslikeaSmurf

Running 28:00 [1] 3.8 km (7:22 / km)

Wednesday Jun 26, 2013 #

Cycling 30:00 [2]

Chain is still not right. Have lost a lot of power as the chain breaks when I try to accelerate too fast. At least I could get in though. Was a bit heavy and I wrecked my wrists going over a cobbled part.

Cycling 30:00 [2]

Passed 7 girls 3 guys. Really wish that women didn't live up to the stereotype of being slow cyclists. It's like they're afraid of a bit of colour in their cheeks or something.

Hill run 39:57 [4] 4.93 km (8:06 / km) +413m 5:43 / km

Too steep got tired early. v hard to keep running.

C • Getting out 2

Running warm up/down 8:00 [3] 1.0 km (8:00 / km)

Sunday Jun 23, 2013 #

Orienteering 1:38:59 [3] 7.87 km (12:35 / km)

Saturday Jun 22, 2013 #

Orienteering 44:24 [3] 5.23 km (8:29 / km) +80m 7:53 / km

Wednesday Jun 19, 2013 #

Event: FVO-Wed Evening Events - Abbey Craig

Orienteering 1:19:19 [3] 6.45 km (12:18 / km) +100m 11:25 / km

Tuesday Jun 18, 2013 #

Running 9:31 [2] 1.67 km (5:42 / km)

Monday Jun 17, 2013 #

Note
slept:7.0

So the plan for today is a bit of the old strength. A nice long session of it too. I'm also planning on going down to the meadows with roar and videoing ourselves running to see what we can improve upon with our form.

Also to do today: Make a training plan.

Sunday Jun 16, 2013 #

Running warm up/down 12:08 [3] 2.5 km (4:51 / km)
slept:6.0

Warm up down to the start. feeling quite ill but expecting it to wear off. Very tired from the lack of sleep

Orienteering intervals 26:07 [4] 4.04 km (6:28 / km)

4x 4 controls from the big weekend chasing start and the last one to bring me in the direction of home. Felt really ill for all of these. was going to give up after the second one because the indigestion was so bad but then I said I might as well do some more while I'm down there. It was nice enough orienteering but not too tricky.

6:24 1.06km
6:20 1.00km
4:54 0.71km
8.08 1.27km

Running warm up/down 5:57 [2] 1.03 km (5:47 / km)

Note
(injured)

Knee is quite sore now. Strangely actually the knee and not just beside it. Hopefully that will go away with a bit of stretching. I'm getting the feeling that if you run with no motivation you just get injured.

Stretching 15:00 [0]

A much kneaded stretch out (hehe). IT bands, hamstrings but mostly calves due to them feeling like a bag of stones. I don't think I managed to get any of the real lumps out but hopefully have softened them up a little. Note to self: do not let things get this far in future. No wonder you keep hurting yourself.

Friday Jun 14, 2013 #

Running 49:00 [3] 9.58 km (5:07 / km) +120m 4:49 / km

I did stop twice to stretch out the old knee so possibly an extra min or two onto the time. Got the time from Lauren and added time for getting to and from mine to hers. Lovely evening. I was seriously warm.

Wednesday Jun 12, 2013 #

Orienteering race 54:00 [4] 7.4 km (7:18 / km)

Running warm up/down 14:00 [2] 2.0 km (7:00 / km)

Tuesday Jun 11, 2013 #

Cycling 1:00:00 [2]

Bike broken. Shoulders bruised :(

Sunday Jun 9, 2013 #

Orienteering 1:23:04 [3] 6.52 km (12:44 / km)

Running warm up/down 10:20 [2] 1.4 km (7:23 / km)

Friday Jun 7, 2013 #

Cycling 30:00 [3]

Put the gear down low enough that I wasn't able to burn my thighs up even if I spun the wheels very fast. Which I did. Didn't check the time when I left so going with standard. Was 14 minutes from just after the aqueduct to work though so it may possibly have been shorter than that.

Note
slept:7.5

I have a bad crick in my neck. Not sure if I woke up with it or if I did it to myself cycling somehow. Either way it's very annoying. Hopefully running tonight will loosen it up. Heaven knows sitting at this desk won't.

Thursday Jun 6, 2013 #

Cycling 58:00 [3]

Wednesday Jun 5, 2013 #

6 PM

Running 6:16 [2] 1.01 km (6:12 / km) +14m 5:49 / km
ahr:158 max:176

Orienteering 1:16:20 [4] 7.83 km (9:45 / km) +176m 8:46 / km
ahr:207 max:242

HR monitor is not working!

Running 5:30 [2] 0.84 km (6:33 / km) +9m 6:14 / km
ahr:209 max:236

Running warm up/down 21:45 [2] 3.4 km (6:24 / km)

3 - Splits

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