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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PM

In the 7 days ending Mar 31:

activity # timemileskm+m
  Running4 3:37:47 23.0(9:28) 37.01(5:53) 747
  Weights2 1:55:00
  Orienteering1 44:51 3.24(13:50) 5.22(8:36)
  Total6 6:17:38 26.24 42.23 747
  [1-5]6 6:15:26

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MoTuWeThFrSaSu

Sunday Mar 31 #

10 AM

Running long 1:21:39 intensity: (2:12 @0) + (28:46 @1) + (21:31 @2) + (28:36 @3) + (34 @4) 12.11 km (6:45 / km) +462m 5:40 / km
ahr:128 max:152 shoes: Inov-8 XTalon 230 (2)

Long cruise up Cave Dale and then over to the Great ridge. Struggled to start with, but gradually got warmed up into it!

Saturday Mar 30 #

11 AM

Running hills 30:45 [3] 5.02 km (6:08 / km) +180m 5:12 / km

Warm up through Castleton and then 10x1min hill crusies up Cave Dale, with 1 min jog downhill recoveries. Warm down.

Running warm up/down 31:42 [2] 4.86 km (6:31 / km) +17m 6:25 / km

Easy out with Lisa to Hope and back.

Thursday Mar 28 #

5 PM

Weights 55:00 [3]

Warm up, then 5 sets of 8 reps with 4 exercises and a mix of core and plyometric exercises (depth/box and squat jumps).

Orienteering 44:51 [2] ** 5.22 km (8:36 / km)
shoes: Inov-8 XTalon 230

LOG training with Talk O exercise at Hartsholme Park - very relaxed!

Wednesday Mar 27 #

2 PM

Running intervals 40:00 [4] 8.83 km (4:32 / km) +88m 4:19 / km
shoes: Adidas Adizero

Warm up over 10 minutes from 10.5k-14.5k/h and then 10x400m reps at 16k/h, with 1min recoveries at 10.5k/h and then 6 minute warm down from 14-10k/h.

Tuesday Mar 26 #

11 AM

Weights 1:00:00 [3]

Warm up, then 5 sets of 8 reps with 4 exercises and a mix of core and plyometric exercises (depth/box and squat jumps). Warm down.

Monday Mar 25 #

4 PM

Running 33:41 [2] 6.2 km (5:26 / km)
shoes: Adidas Adizero

Easy recovery after the weekend.

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