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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Frostbite

In the 7 days ending Feb 2:

activity # timemileskm+m
  running4 2:19:09 14.0(9:56) 22.53(6:11)
  hill running1 1:45:00 6.7(15:40) 10.78(9:44) 900
  hill intervals1 54:00 4.5(12:00) 7.24(7:27)
  orienteering1 34:45 2.98(11:39) 4.8(7:14)
  conditioning1 15:00
  Total6 5:47:54 28.18 45.36 900

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Sunday Feb 2 #

hill running 1:45:00 [3] 6.7 mi (15:40 / mi) +900m 11:03 / mi

5 X West Chevin loop. Very slow going this week, too slippery underfoot to get any speed up. Dying on the last climb.

Drizzling to start but the sun came out on the third loop, which was nice.

Saturday Feb 1 #

orienteering 34:45 [5] 4.8 km (7:14 / km)

4 x sprint loops in Timble - the courses I had the Yorkshire juniors going round in trains a couple of weeks ago. Not really orienteering because I had been to all the control sites at least twice each within the last month, but good physical training in a tough but runnable area.
1.0k, 6:56
1.2k 8:51
1.2k 9:15
1.3k 9:43
3 minutes rest each time. The second and third loops had more green, the last loop had more paths but I was losing a bit of speed by then.

running 21:00 [3] 1.8 mi (11:40 / mi)

Warm up/down

Friday Jan 31 #

running 47:25 [2] 4.4 mi (10:47 / mi)

Hyde Park and Burley. Mild.

Thursday Jan 30 #

hill intervals 54:00 [4] 4.5 mi (12:00 / mi)

3.5 x Dunny Hill. 2:13, 2:10, 2:04, then my heart went all aflutter on the 4th one and I ground to a halt half way up the hill. I was planning to do 6, but maybe I got a bit carried away on number 3.

I walked to the top of the hill then jogged home, but I was feeling ok again by the time I crossed the park so I decided to have an extra little sprint up the Donkey Steps where there is a strava segment. According to Strava I did 52 secs which puts me 13th on the leaderboard. If I did it in daylight I could make the top 10. Not easy to run up steps in the dark.

Feeling quite fit but the heart thing seems to be getting more bothersome lately.

Wednesday Jan 29 #

running 24:50 [2] 2.5 mi (9:56 / mi)

Oxley. Feeling very tired.

conditioning 15:00 [3]

Tuesday Jan 28 #

running 45:54 [3] 5.3 mi (8:40 / mi)

Gledhow Park. Wet and cold.

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