Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: A damp otter

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Cycling2 3:50:02 52.57(4:23) 84.6(2:43) 1737
  Running4 2:14:45 19.44(6:56) 31.28(4:18) 369
  Swimming4 2:02:00 3.37(36:12) 5.43(22:29)
  Orienteering1 1:07:30 7.05(9:35) 11.34(5:57) 290
  Warm up/ Warm down5 55:38 6.33(8:47) 10.19(5:28)
  Strengh and conditioning2 28:00
  Total15 10:37:55 88.75 142.84 2396

«»
2:23
0:00
» now
MoTuWeThFrSaSu

Sunday Oct 16, 2016 #

Warm up/ Warm down (Warm up+ down) 15:05 [2] 2.47 km (6:06 / km)
shoes: Inov8 X talon 212

Warm up+ down.
1 PM

Orienteering race (Compass cup) 1:07:30 [4] 11.34 km (5:57 / km) +290m 5:17 / km
ahr:164 shoes: Inov8 X talon 212

Compass cup, navigation was pretty scrappy, especially in the second half, and i struggled a bit in the terrain towards the end. Nice area though and a good field to race with.

Saturday Oct 15, 2016 #

2 PM

Running (Easy Porter) 40:20 [2] 8.49 km (4:45 / km) +92m 4:30 / km
ahr:148

Easy run up to Forge dam then back to Goodwin.
3 PM

Swimming (Easy session) 30:00 [2] 1.33 km (22:33 / km)

Easy swim.
4 PM

Strengh and conditioning (Core+ arms ) 12:00 [2]

Short core and arms session with a few calf raises.

Friday Oct 14, 2016 #

2 PM

Cycling (Cycle) 1:26:52 [2] 32.9 km (2:38 / km) +689m 2:23 / km
ahr:148 max:179

Cycle out in the Strines with Nathan,Adam and James. Short cycle but a fair few steep hills, quads feeling it a bit today.

Thursday Oct 13, 2016 #

4 PM

Swimming (Swim session) 32:00 [2] 1.5 km (21:20 / km)

Short swim session, 25 length warm up and then 5x133m (20 second recovery).
5 PM

Warm up/ Warm down warm up/down (Warm up jog ) 13:57 [2] 2.87 km (4:52 / km)
shoes: Inov8 X- talon 190 (3)

Warm up jog down to Endcliffe park and then up to Bingham.
6 PM

Running hills (7:30, 6x1,5x30) 26:11 [5] 6.19 km (4:14 / km) +166m 3:44 / km
shoes: Inov8 X- talon 190 (3)

Hills over at Bingham, started with a 7:30 threshold, then 6x1 (jog down) then 5x30 seconds. pretty slippy.

Warm up/ Warm down warm up/down (Warm down jog) 12:10 [2] 2.05 km (5:56 / km)
shoes: Inov8 X- talon 190 (3)

Warm down jog.

Wednesday Oct 12, 2016 #

1 PM

Cycling (Group ride, Froggat) 2:23:10 [2] 51.7 km (2:46 / km) +1048m 2:31 / km
ahr:139

Group ride with the cycle club up to the Fox house, Frogatt, Eyam, Hathersage and back into Sheffield. Raining most of the time which made it a bit cold.

Tuesday Oct 11, 2016 #

Swimming (4x200m) 30:00 [2] 1.33 km (22:33 / km)

16 length warm up and then 4x200m freestyle.
5 PM

Warm up/ Warm down warm up/down (Warm up jog ) 6:55 [2] 1.44 km (4:48 / km)

Warm up on the track.
6 PM

Running intervals (4x1 mile (30) 1x800) 27:45 [5] 8.1 km (3:26 / km)

At the track with Athletics, 4x1 mile (30 seconds), 1x800. Recoveries were pretty short so it sort of turned into a threshold session which wasn't too bad.

Warm up/ Warm down warm up/down (Warm down jog) 7:31 [2] 1.36 km (5:32 / km)

Warm down jog.

Monday Oct 10, 2016 #

4 PM

Running (Easy run ) 40:29 [2] 8.5 km (4:46 / km) +111m 4:28 / km
ahr:153

Easy run with Nathan up to Forge dam and back.
6 PM

Swimming (Swim session) 30:00 [2] 1.26 km (23:43 / km)

Swim with Triathlon, mainly sets of 4 lengths with a few drills as well.

Strengh and conditioning (Strength session) 16:00 [2]

Core and arms session.

« Earlier | Later »