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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Frostbite

In the 7 days ending Sep 10:

activity # timemileskm+m
  hill running1 1:29:00 7.8(11:25) 12.55(7:05) 550
  Speed and Strength1 1:00:00 1.0(1:00:01) 1.61(37:17)
  Terrain running2 55:15 4.66(11:51) 7.51(7:22)
  running1 52:17 5.5(9:30) 8.85(5:54)
  Total5 4:16:32 18.96(13:32) 30.52(8:24) 550

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Sunday Sep 10 #

Terrain running 34:00 [3] 2.8 mi (12:09 / mi)

Terrain intervals on Sleights Moor, 5 x 3 mins fast, 1 min slow. Mostly ankle deep to knee deep heather, fairly runnable so it wasn't too hard. Jogged a few minutes to start, then the first 3 went uphill and then 2 downhill. Downhill was easier. Jogged back down the main road for half a mile to get back to the car but it would have made more sense to add a sixth rep and stay on the moor.

Saturday Sep 9 #

hill running 1:29:00 [4] 7.8 mi (11:25 / mi) +550m 9:22 / mi

From the road bend outside Hutton Village - Hanging Stone, Little Roseberry, Roseberry Topping, a loop of Newton Wood, back round the shoulder of the Topping and back up Little Roseberry, Highcliff Nab and then the shortest way back to Hutton Village.

Nice route, nice afternoon and going ok. These woods are much nicer if you stick to the paths. I did a lot of orienteering in them in my youth.

Thursday Sep 7 #

Speed and Strength 1:00:00 [4] 1.0 mi (1:00:01 / mi)

Speed and strength session with HPH. Hopefully I will recover a little more quickly this time. This week we used the top two indoor levels of the multi-storey car park.

Warm up jog and drills
1 min slow, 2 fast x 4
Strength and conditioning exercises
Ver y shi
Pry

Edit: That is what happens when your tea arrives. Apparently I was setting a bad example for the children. To continue :

Very short sprints, with the length of the deck split into 3, jog, sprint, slow down to walk and turn round and do it again, and again, and again, for what seemed a very long time but I think was 10 minutes. Then warm down and stretch.

Wednesday Sep 6 #

Terrain running 21:15 [4] 3.0 km (7:05 / km)

Meanwood Sprint course, again. Feeling a little bit more lively than on Saturday and I was a little ahead after 8 minutes or so. Then I accidentally stopped my watch. I spent some time dithering with it, then got on with the rest of the course but a bit half-hearted at first. I eventually worked out that if I started a new run when I reached the finish I could work out the elapsed time from the GPX files. So eventually I worked out I was two seconds slower than Saturday but I should have been under 21 I think.

Tuesday Sep 5 #

running 52:17 [3] 5.5 mi (9:30 / mi)

Slabbering Baby at a steady pace with Evie

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