Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Regina

In the 7 days ending Dec 20, 2014:

activity

time

miles

Running

2:27:10

16.46

(8:56)

26.49

(5:33)

133

Climbing

2:00:00

Strength

28:40

Orienteering

27:41

3.11

(8:55)

5.0

(5:32)

Stretching

19:10

Total

5:42:41

19.57

31.49

133

[1-5]

5:23:31

averages - weight:63.2kg

2:12

0:00

» now

Saturday Dec 20, 2014 #

1 PM

Running 29:22 5.34 km (5:30 / km) +48m 5:16 / km

Friday Dec 19, 2014 #

Running 23:39 [3] 4.7 km (5:02 / km) +23m 4:55 / km

Run into work. Wasn't taking it very easy but didn't take it too hard either. Might jog home. We shall see.

GYM: About 20 minutes with the torture tube ie the "foam" roller. My legs feel like they've gone a couple of rounds with a midget boxer and have not come out the better of it.

That being said, gonna try do this every Wednesday. The calves do feel a lot looser. Did a bit of standard stretching as well.

Climbing 1:00:00 [1]

hurt myself a bit. Hope its just a bit strained

Tuesday Dec 16, 2014 #

Note

Monday: see yesterday
Tuesday: Intervals
Wednesday: probably the same as Monday. Going climbing with my bro
Thursday: Miles? I was considering doing a session where I find my approx distance markers. Ie do 400,800,(1200),1600 speeds at something close to race pace. It will make setting goals easier especially for short races. I already have my 3k times kinda so no need to do 2mile.
Friday:(work Xmas party)
Saturday: Long run Wicklow (not sure how up for this I'll be. See Friday.
Sunday: I'd love a spot of orienteering.

6 PM

Running warm up/down 10:04 [2] 1.81 km (5:34 / km) +2m 5:32 / km
shoes: Puma Faas 600

Running warm up/down (Drills and strides) 7:11 [2] 0.93 km (7:42 / km)
shoes: Puma Faas 600

Running intervals 28:04 4.83 km (5:49 / km) +2m 5:48 / km
shoes: Puma Faas 600

The ground was like slush today and got even worse as the session progressed. Tried to keep the core strong to stop the slippage but there's only so much you can do. Was actually pretty fun. First Tuesday session in the rain. A lot of people stayed away but I had two people to run with so not too bad.

session was 6x800 75s rest. I'm a big fan of this session. Way better than pyramid sessions

3:30-3:35-3:38-3-38-3:41(had a bit of a groin pull so took it easy)-3:39

First one too fast cos I wanted to see who I should stay with and the course wasn't that bad. I settled into it after that though. Times are kind of pointless here speedwise cos the conditions were so bad.

Felt so much better than last week.

Running warm up/down 4:41 [2] 0.74 km (6:18 / km)
shoes: Puma Faas 600

Monday Dec 15, 2014 #

Strength 28:40 [1]
weight:63.2kg

7 PM

Running 22:13 4.07 km (5:28 / km) +52m 5:08 / km
shoes: Puma Faas 600

Didn't get sattelites for the first half so the distance is taken from the return journey. should be about right anyway

8 PM

Climbing 1:00:00 [1]

10 PM

Running 21:56 4.07 km (5:23 / km) +6m 5:21 / km
shoes: Puma Faas 600

Sunday Dec 14, 2014 #

Orienteering race 27:41 [4] 5.0 km (5:32 / km)

Corkagh park. It was a christmas tree.