Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Regina

In the 7 days ending Nov 22, 2014:

activity

time

miles

Running

3:13:25

18.8

(10:17)

30.25

(6:24)

466

Strength

1:02:32

Hill run

1:00:21

4.85

(12:27)

7.8

(7:44)

400

Climbing

1:00:00

Stretching

10:00

Total

6:26:18

23.64

38.05

866

[1-5]

6:16:18

averages - weight:63.4kg

1:51

0:00

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Saturday Nov 22, 2014 #

Hill run 1:00:21 [3] 7.8 km (7:44 / km) +400m 6:09 / km

Good fun but the legs were a bit bet up so couldn't really run especially uphill. Was a bit of craic though

Friday Nov 21, 2014 #

Running warm up/down 4:47 [3] 0.8 km (5:59 / km)

Strength 34:14 [1]
weight:63.2kg

Substituted arms with more core cos my Forearm wasn't up to anything today.

Running warm up/down 7:21 [2] 1.1 km (6:41 / km)

Thursday Nov 20, 2014 #

6 PM

Running warm up/down 16:03 2.65 km (6:03 / km) +22m 5:49 / km
ahr:191 max:246 shoes: Puma Faas 600

Running 55:40 7.18 km (7:45 / km) +430m 5:58 / km
ahr:168 max:242 shoes: Puma Faas 600

My Garmin was on smart which is bull for ~130m intervals through trees. Because of this I'm using Ruairi's distance and climb.

So hill intervals 25x150ish with 90s jog recovery. It was a bit torturous but pretty fun all the same.

Completely disregard heartrate!!!

49,40,42,42,42-moderate set
38,37,43,39,40,-hard(ish)
44,43,43,42,43,-moderate
42,43,42,41,41-moderate/hard
45,44,42,39,39-hard (died on no 21,22 but brought it back for the finish)

Running 9:06 1.42 km (6:23 / km)
ahr:162 max:192 shoes: Puma Faas 600

Tuesday Nov 18, 2014 #

Stretching 10:00 [0]

6 PM

Running 10:48 [1] 1.56 km (6:55 / km)
shoes: Puma Faas 600

Running (Drills and strides) 8:17 [2] 1.22 km (6:47 / km)
shoes: Puma Faas 600

Running intervals (Easy-Hard) 15:48 [3] 3.2 km (4:57 / km)
shoes: Puma Faas 600

6x400 easy hard
6x200 easy hard

Was a fun session. Wasn't pushing that hard cos I'm a bit tired but it was good all the same. The move up to the next group is gonna be tough. they do about 1.5km more so the first month of that will be hard til I get used to it.

C • Orienteering friends 3

Running 10:37 [2] 1.34 km (7:57 / km) +1m 7:55 / km
shoes: Puma Faas 600

Monday Nov 17, 2014 #

Strength 28:18 [1]
weight:63.5kg

very easy session due to the auld groin. Going climbing tonight and I might run there and back. Or there. Or back.

Note

Monday: Gym morning, Jog to climbing, Climbing
Tuesday: Intervals
Wednesday: Howth hopefully. If so I will not cycle in in the morning because it's logistically unsound
Thursday:Hill session in the Park. Was gonna do 25x100m but we'll see how the groin is.
Friday: Gym hopefully nothing else
Saturday: Powerscourt Ridge
Sunday: Possibly Oing in Cavan but most likely nursing a massive hangover

Running 23:15 [3] 4.08 km (5:42 / km) +3m 5:41 / km
shoes: Puma Faas 600

Climbing 1:00:00 [1]

Climbing with Roar Killian and Big Dog. Had a great time. Lots of energy!

Sunday Nov 16, 2014 #

Running warm up/down 7:00 [2] 1.1 km (6:22 / km)

10 AM

Running race 14:32 3.0 km (4:51 / km)

So it was supposed to be 2miles. They probably measured it out but my garmin is only 3k which, to be honest, was fine by me. Chest was still tight and my groin was very tight this morning but I was happy enough with the race for my first cross country. Went out a bit fast cos I was at the front but then kind of settled into my pace. didn't really have anything at the end as a result of my hanging on. Suzie got me by 2 seconds so I'll try to get her back next time. She's on the A team though so pretty chuffed about that.

The field we were running in was completely waterlogged and so it got very muddy very quickly. Was happy of my O-shoes. Not sure longer spikes would have made that much of a difference to be honest. All things considered I was happy with my time. It was won in 11.38 or something but I was only 15 seconds or so off top 30. Ended up 45/130 which I am happy with. This running stuff is fun and all the girls are great.

Running warm up/down 10:11 [2] 1.6 km (6:22 / km) +10m 6:10 / km

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