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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ashleynank

In the 28 days ending Feb 28, 2013:

activity # timemileskm+m
  Running10 8:42:00 44.12 71.01 320
  Orienteering2 42:46 6.05(7:04) 9.74(4:23)
  Strength and Core1 30:00
  Total11 9:54:46 50.18 80.75 320

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Thursday Feb 28, 2013 #

Running hills 31:00 [3] 3.2 km (9:41 / km)

10x60 second efforts in terrain. 2 sets of 5 with 2 min recovery between each one and 5 min break between sets

Running warm up/down 35:00 [3] 4.9 km (7:09 / km)

Wednesday Feb 27, 2013 #

Orienteering race 24:20 [5] 5.42 km (4:29 / km)

Race at heritage forest. Pushed it but hard to run across uneven ground between tracks.

Running warm up/down 30:00 [3] 4.2 km (7:09 / km)

Tuesday Feb 26, 2013 #

Running 1:00:49 [3] 12.34 km (4:56 / km) +150m 4:39 / km

40 min terrain, 20 min streets

Monday Feb 25, 2013 #

Running 40:37 [3] 6.89 km (5:54 / km)

Easy Recovery

Sunday Feb 24, 2013 #

Running long 1:30:00 [3] 16.8 km (5:21 / km) +170m 5:06 / km

Long terrain run. Tough

Saturday Feb 23, 2013 #

Running hills 25:00 [4] 2.72 km (9:11 / km)

8x60second efforts in terrain hills.

2 sets of 4 with 2 mins recovery (walk/jog back down) and a 5 min recovery between sets.

Did each hill at a different section of Kate Reed, with some being a lot steeper and thicker than others. Last one was a full out effort up a fairly open section.

Running warm up/down 35:34 [3] 5.03 km (7:04 / km)

2.86km run to kate reed - 5 min stretching
2.17km home - 5 min stretching

Friday Feb 22, 2013 #

Strength and Core 30:00 [3]

Note
(rest day)

Thursday Feb 21, 2013 #

Running intervals 31:00 [5] 4.28 km (7:15 / km)

Intervals 10x60sec efforts

1: 3:10 min km (slight uphill)
2 min break
2: 3:05 min km
2 min break
3: 3:08 min km (slight uphill)
2 min break
4: 3:05 min km
2 min break
5: 3:07 min km (slight uphill)
5 min break
6: 3:02 min km
2 min break
7: 3:07 min km (slight uphill)
2 min break
8: 3:04 min km
2 min break
9: 3:04 min km (slight uphill)
2 min break
10: 2:55 min km

Tried to increase the speed slowly over the session. Started with 3:10 per km and then increased until the last twp which were pushing it. Every second one was slightly uphill into the wind.

Running warm up/down 30:00 [3]

Wednesday Feb 20, 2013 #

Orienteering race 18:26 [5] 4.32 km (4:16 / km)

Twilight at Inveresk. Absolutely zero technical difficulty but felt good to be out there running with a map. Felt quite fast which was good.

Running warm up/down 30:00 [3]

10 min WU plus 5 min stretching
10 min WD plus 5 min stretching

Tuesday Feb 19, 2013 #

Running 48:00 [4] 10.65 km (4:30 / km)

Another run around the streets and small loop in Kate Reed. Nice cool day so pushed it along nicely. Nothing hard but felt good

Monday Feb 18, 2013 #

6 PM

Running 35:00 [3]

Easy run around the streets. Left it late because it was so hot! Didn't wear garmin..

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