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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: A damp otter

In the 7 days ending Feb 9, 2016:

activity # timemileskm+m
  Running6 3:47:34 31.81(7:09) 51.2(4:27) 658
  Orienteering2 2:23:31 14.47(9:55) 23.29(6:10) 520
  Warm up/ Warm down7 1:23:44 10.14(8:15) 16.32(5:08) 127
  Strengh and conditioning3 1:15:00
  Total14 8:49:49 56.43 90.81 1305

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WeThFrSaSuMoTu

Tuesday Feb 9, 2016 #

5 PM

Running (Run to the track) 27:50 [2] 5.88 km (4:44 / km)
shoes: Inov8 f-lite (lime green)

Run to the track.
6 PM

Running intervals (3x2k,1x400 (400)) 26:51 [5] 7.6 km (3:32 / km)
shoes: Inov8 f-lite (lime green)

3x2k Bondarenkos. didnt really know what i was doing, so just tried to follow the changes of pace of the people infront, eventually though i was on my own and was just really confused so just sort of made it up, so it was just a fartlek really. 3x2k (400m steady recovery), 400.
C • i can't believe 3

Warm up/ Warm down warm up/down (Warm down jog) 14:37 [2] 2.93 km (4:59 / km)
shoes: Inov8 f-lite (lime green)

Extended to the bus stop, then back from Broomhill.

Monday Feb 8, 2016 #

12 PM

Warm up/ Warm down warm up/down (Jog home) 9:50 [2] 2.1 km (4:41 / km)
shoes: Inov8 f-lite (lime green)

Jog back from Goodwin.
4 PM

Running (Easy run ) 47:32 [2] 9.49 km (5:01 / km) +172m 4:36 / km
shoes: Inov8 f-lite (lime green)

Easy run with Matt, Nathan and Tom.
5 PM

Strengh and conditioning (SHUOC circuits) 30:00 [2]

Shuoc circuits.

Sunday Feb 7, 2016 #

11 AM

Warm up/ Warm down warm up/down (Warm up + down) 12:40 [2] 2.5 km (5:04 / km)
shoes: Inov8 Oroc 280 (special occasi

Warm up and down.
12 PM

Orienteering race (BOK trot black) 1:10:57 [4] 11.2 km (6:20 / km) +520m 5:08 / km
shoes: Inov8 Oroc 280 (special occasi

BOK trot, generally a little bit messy, 3 large mistakes of around a minute on 4,6 and 16. navigation improved after 16.

Saturday Feb 6, 2016 #

1 PM

Warm up/ Warm down warm up/down (Run to the start) 9:15 [2] 1.22 km (7:35 / km) +127m 4:59 / km
shoes: Inov8 X- talon 190 (3)

Warm up jog, up the big hill

Orienteering (Training Mallards Pike) 1:12:34 [3] 12.09 km (6:00 / km)
shoes: Inov8 X- talon 190 (3)

O training; a couple of steady trains, then collecting. Very wet, very windy.

Friday Feb 5, 2016 #

4 PM

Running (Recovery run) 33:30 [2] 6.71 km (5:00 / km) +90m 4:41 / km
shoes: Inov8 f-lite (lime green)

Recovery run up Porter and then too Goodwin.
5 PM

Strengh and conditioning (Core session) 15:00 [2]

Short core session.
6 PM

Warm up/ Warm down warm up/down (Jog back from Goodwin) 10:18 [2] 2.08 km (4:57 / km)
shoes: Inov8 f-lite (lime green)

Jog back from Goodwin.

Thursday Feb 4, 2016 #

6 PM

Warm up/ Warm down warm up/down (Warm up + down) 13:09 [2] 2.66 km (4:57 / km)
shoes: Inov8 f-lite (lime green)

Warm up+ down.

Running tempo (6k threshold loop) 21:10 [5] 6.01 km (3:31 / km) +90m 3:17 / km
shoes: Inov8 f-lite (lime green)

Two laps on my Endcliffe road 3k tempo loop.

Running hills (6x40 second hills) 9:01 [5] 2.22 km (4:04 / km) +70m 3:31 / km
shoes: Inov8 f-lite (lime green)

6x 40 second hill sprints.

Warm up/ Warm down warm up/down (Jog between Tempo+ hills) 4:16 [2] 0.86 km (4:58 / km)
shoes: Inov8 f-lite (lime green)

Easy jog between the Tempo and the hills. About a 5 min gap.

Wednesday Feb 3, 2016 #

7 AM

Warm up/ Warm down warm up/down (Warm up jog ) 9:39 [2] 1.97 km (4:54 / km)
shoes: Inov8 f-lite (lime green)

Jog to Goodwin.

Strengh and conditioning (SENS gym) 30:00 [2]

SENS gym at Goodwin.
9 AM

Running long (Rivelin) 1:01:40 [2] 13.29 km (4:38 / km) +236m 4:16 / km
shoes: Inov8 f-lite (lime green)

Long run in Rivelin and Porter from Goodwin.

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