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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ashleynank

In the 7 days ending Jun 8, 2014:

activity # timemileskm+m
  Running7 4:21:45 25.97(10:05) 41.8(6:16)
  Orienteering2 1:38:36 8.76(11:15) 14.1(7:00)
  Strength and Core2 45:00
  Total9 6:45:21 34.73 55.9

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Sunday Jun 8, 2014 #

Orienteering race 1:24:13 [5] 10.8 km (7:48 / km)

Had a shocker of a race. After making a 4 min error on the 2nd control just couldnt get any flow or clean navigation through the mining, making lots of <1 minute errors but they added up to a costly loss. Not too happy with the navigation but physically I felt great. For once it was my nav that let me down rather than the physical

Running warm up/down 30:00 [3] 3.56 km (8:26 / km)

Saturday Jun 7, 2014 #

Orienteering race 14:23 [5] 3.3 km (4:22 / km)

Mass start loops sprint aorund St Mary's. Navigation was fairly basic so it was just a hard out race. Jemery stuck on my tail for the whole thing and then had a kick at the end which I couldn't keep up with. His words, "I was just checking how good your navigation was." Typical Jemery.

Running warm up/down 30:00 [3] 3.7 km (8:06 / km)

Friday Jun 6, 2014 #

Strength and Core 30:00 [3]

Thursday Jun 5, 2014 #

Note
(rest day)

Wednesday Jun 4, 2014 #

3 PM

Running warm up/down 30:00 [3] 3.6 km (8:20 / km)

4 PM

Running 45:45 [5] 9.82 km (4:40 / km)

30 minute tempo at 4:20min/km followed by 15:45 of fartlek to finish off a hard 3 days.

Fartlek x3
30 secs on 90 secs off
30 secs on 60 secs off
30 secs on 30 secs off
30 secs on 15 secs off

Tuesday Jun 3, 2014 #

4 PM

Running 36:00 [5] 7.82 km (4:36 / km)

JWOC Trial Week 1. Middle Final

22 minute tempo through Kate Reed to the bottom of the hill
1 minute hill rep, 2 minute jog down
1 minute hill rep, 2 minute jog down
1 minute hill rep, 2 minute jog down
2 minute hill rep followed by
3 minute hard finish.

Total of 30 minutes hard running on trails similar to time for middle final. Was a killer at the end and was feeling really lactic to finish.

Running warm up/down 30:00 [3] 3.92 km (7:39 / km)

6 PM

Strength and Core 15:00 [3]

My easy ankle, hip joint, and general leg strengthening session.

Monday Jun 2, 2014 #

4 PM

Running warm up/down 35:00 [3] 3.82 km (9:10 / km)

5 PM

Running tempo 25:00 [5] 5.56 km (4:30 / km)

JWOC Trial week 1. Middle Qual

Dont have time to get to a proper map after school so just did a tempo around Kate Reed on the trails. Including some good sections of climbs and downhills which was good. Bit longer than a middle at JWOC but time should be about right

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