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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Regina

In the 7 days ending Oct 4, 2014:

activity # timemileskm+m
  Climbing1 1:30:00
  Orienteering2 1:23:41 6.06(13:49) 9.75(8:35) 78
  Running2 45:20 4.46(10:09) 7.18(6:19) 2
  Strength1 32:25
  Cycling1 30:00
  Stretching1 5:00
  Total6 4:46:26 10.52 16.93 80
  [1-5]5 4:41:26
averages - weight:63.7kg

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Saturday Oct 4, 2014 #

6 AM

Orienteering (Sprint) 15:00 [3] 1.9 km (7:54 / km)

I made all the numbers up. Sprint relay training. Was fun but unclean
1 PM

Running warm up/down 7:23 [1] 0.81 km (9:04 / km) +2m 8:57 / km

Orienteering race 1:08:41 [4] 7.85 km (8:45 / km) +78m 8:20 / km


3 - Splits

Friday Oct 3, 2014 #

Cycling 30:00 [2]

extra 30 mins cycling on top of my commute. Took it pretty hard and there was a hill. Nice spin out before the weekend

Wednesday Oct 1, 2014 #

Stretching 5:00 [0]

stretching the auld calvies

Tuesday Sep 30, 2014 #

Running warm up/down 7:09 [2] 1.21 km (5:55 / km)

Running warm up/down (Drills and strides) 8:37 [2] 1.0 km (8:37 / km)

Running race 14:07 intensity: (10:00 @4) + (4:07 @5) 3.01 km (4:41 / km)

3k time trial. Sooo pretty happy with this one I must say. Knocked about 35/40 seconds off last months time which is crazy. Got called an energiser bunny by one of the girls. Apparently I always seem really up for it. Ah the joys of false (sometimes) enthusiasm =D This was fun though. Came third.

Don said that I was close enough to promotion to the next group I could go if I want but I think I want to stick with this group for now. It's nice to be at the front =D

Running warm up/down 8:04 [2] 1.15 km (7:01 / km)

Monday Sep 29, 2014 #

Strength 32:25 [1]

Added some tricep dips 4x5 (20kgs off) but My hammies were sore so only did like 10 bridges each leg

Note
weight:63.7kg

Monday - AM gym, PM climbing. Don't think I'll run to climbing. Calf still tight
Tuesday - crusaders 3k timetrial
Wednesday - Cycle
Thursday - Howth or mile reps
Friday - am gym
Saturday - NI Champs + training
Sunday - Training

Climbing 1:30:00 [1] ***
ahr:117 max:164

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