Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PM

In the 7 days ending Apr 14, 2019:

activity	#	time	miles		km		+m
Weights	2	1:45:00
Orienteering	3	1:33:31	9.91	(9:26)	15.94	(5:52)	136	40 /	48c	83%
Running	4	1:00:46	6.55	(9:17)	10.54	(5:46)	19
Total	6	4:19:17	16.45		26.48		155	40 /	48c	83%
[1-5]	6	4:15:48

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Sunday Apr 14, 2019 #

3 PM

Running 33:42 [2] 6.2 km (5:26 / km)
shoes: Adidas Adizero

Easy run out after yesterday's sprints and a weekend of gardening ;-)

Saturday Apr 13, 2019 #

1 PM

Running warm up/down 8:36 [2] 1.42 km (6:02 / km)
shoes: Adidas Adizero

Orienteering 15:27 [3] ** 2.86 km (5:24 / km) +28m 5:09 / km
spiked:8/10c shoes: Adidas Adizero

NOC's Park series at the Uni, running Medium as a warm-up.

Orienteering 13:20 [4] ** 2.82 km (4:43 / km) +56m 4:18 / km
spiked:7/10c shoes: Adidas Adizero

Long course, taking it at 'race pace'. Much better levels of concentration and flow and reasonably happy with how I was feeling after a hard couple of weeks training.

Thursday Apr 11, 2019 #

4 PM

Weights 1:00:00 [3]

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

Wednesday Apr 10, 2019 #

6 PM

Running warm up/down 11:16 1.84 km (6:07 / km) +19m 5:49 / km
ahr:117 max:130 shoes: Inov-8 XTalon 230

Orienteering 30:11 ** 5.71 km (5:17 / km) +52m 5:04 / km
ahr:156 max:167 spiked:16/17c shoes: Inov-8 XTalon 230

Ran Long (5.3k) at HALO's Poacher event in Primrose Woods. Eyeballs out from the start and felt happy with performance.

Tuesday Apr 9, 2019 #

5 PM

Weights 45:00 [3]

Warm up, then 5 sets of 8 reps with 4 exercises and a mix of core and plyometric exercises (box jumps and squat jumps). Raced through, as on timer...

Monday Apr 8, 2019 #

6 PM

Running warm up/down 7:12 [2] 1.08 km (6:41 / km)
shoes: Inov-8 XTalon 230

Orienteering 34:33 [3] *** 4.55 km (7:36 / km)
spiked:9/11c shoes: Inov-8 XTalon 230

Easy, training/recovery run in Stapleford around the technical (4k), keeping HR low and concentrating on the nav. The forest ain't aging well...

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