Register | username: pw: 
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: A damp otter

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Cycling2 3:43:27 52.59(4:15) 84.64(2:38) 1743
  Running4 2:24:01 20.93(6:53) 33.69(4:16) 268
  Swimming4 2:10:00 3.5(37:10) 5.63(23:05)
  Warm up/ Warm down4 1:02:26 7.24(8:37) 11.65(5:22)
  Orienteering1 46:58 6.67(7:02) 10.74(4:22) 230
  Strengh and conditioning1 18:00
  Total14 10:24:52 90.94 146.35 2241

«»
2:49
0:00
» now
MoTuWeThFrSaSu

Sunday Oct 23, 2016 #

2 PM

Running (Easy run ) 40:43 [2] 8.92 km (4:34 / km)

Easy run round Purdown and Oldbury court.

Saturday Oct 22, 2016 #

11 AM

Warm up/ Warm down warm up/down (Warm up+ down) 11:28 [2] 2.1 km (5:28 / km)

Warm up+ down jog.
12 PM

Orienteering race (Malvern urban race) 46:58 [4] 10.74 km (4:22 / km) +230m 3:57 / km
ahr:168 max:177

Malvern urban race, went along to get a bit of a threshold run, pretty steep going in the first half but felt like i got a good rhythm when it flattened out in the second half. Accidentally punched the wrong outside fence corner on 1 though, as i didn't take descriptions and had spotted it in the start lane and didn't check enough after picking up the map. first MP in a long time. Pretty pleased with how i felt i the second half of the race though.

Friday Oct 21, 2016 #

3 PM

Cycling (Steady ride) 1:35:17 [2] 38.34 km (2:29 / km) +804m 2:15 / km
ahr:144

Steady ride out to grindleford via norfolk arms and fox house and back over the dale, Legs feeling a bit heavy on the climb from Hathersage.

Thursday Oct 20, 2016 #

2 PM

Swimming (Easy swim) 28:00 [2] 1.2 km (23:20 / km)

Easy swim, mainly drills.
6 PM

Warm up/ Warm down warm up/down (Warm up + down) 26:01 [2] 4.4 km (5:55 / km)

Easy warm + warm down jog.

Running hills (4X spiral hill reps ) 26:59 [5] 7.38 km (3:39 / km)

Triathlon hill reps, 4x spiral reps round springvale, 2.5 mins standing recovery.

Wednesday Oct 19, 2016 #

7 AM

Warm up/ Warm down warm up/down (Warm up jog ) 6:03 [2] 1.2 km (5:02 / km)

Warm up jog down to the gym.
9 AM

Swimming (Swim session ) 35:00 [2] 1.5 km (23:20 / km)

10 length warm up, then 10 length pull, 4 length kick, 12 length drills then 2x4 lengths.
1 PM

Cycling (UOSCC B ride) 2:08:10 [2] 46.3 km (2:46 / km) +939m 2:31 / km
ahr:134 max:171

UOSCC B ride round the strines, a bit of an easier pace today which was what i needed.

Tuesday Oct 18, 2016 #

3 PM

Swimming (Swim session) 35:00 [2] 1.53 km (22:53 / km)

8 length warm up then, 12 lengths pull, 12 length drills, 2x200m freestyle and 2 lengths warm down.
6 PM

Warm up/ Warm down warm up/down (Warm up jog ) 6:15 [2] 1.49 km (4:12 / km)

Warm up jog round the track.

Running intervals (1600(1 lap) 10x400(50)) 21:15 [5] 6.69 km (3:11 / km)

Intervals at the track, 1600m tempo then 10x400(50 seconds) the 400's were pretty tough.

Warm up/ Warm down warm up/down (Warm down jog) 12:39 [2] 2.46 km (5:09 / km)

Warm down jog.

Monday Oct 17, 2016 #

4 PM

Running (Standard Rivelin) 55:04 [3] 10.7 km (5:09 / km) +268m 4:34 / km
ahr:139

Standard Rivelin with Nathan, stomach started playing up in the second half.
6 PM

Swimming (Triathlon training) 32:00 [2] 1.4 km (22:51 / km)

Triathlon training, lots of drills and then a short set of 4x133m.
7 PM

Strengh and conditioning (Standard circuit) 18:00 [2]

Arms+ core with a bit of legs again.

« Earlier | Later »