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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: redrider

In the 7 days ending May 13, 2012:

activity # timemileskm+m
  Trail running6 5:57:00 35.73(10:00) 57.5(6:13) 458
  Orienteering3 2:13:00 14.54(9:09) 23.4(5:41) 487
  Strength4 1:15:00
  Running2 55:00 5.59(9:50) 9.0(6:07)
  Cycling1 49:00 9.2(5:20) 14.8(3:19) 99
  Cross training1 10:00
  Total7 11:19:00 65.06 104.7 1044

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Sunday May 13, 2012 #

Trail running 15:00 [2] 2.5 km (6:00 / km)

morning run in the beautiful landscape of Yorkshire Dales. amazing views!

Trail running warm up/down 20:00 [2] 2.5 km (8:00 / km) +150m 6:09 / km

Orienteering 1:00:00 [5] 9.8 km (6:07 / km) +330m 5:14 / km

O-event on the limestones of Kilnsey North. awesome terrain!! my left achilles was still a bit sore and legs felt tired today but I still enjoyed orienteering and the course enormously! :) :)
results: http://www.aire.org.uk/events/archiveresults/2012/...
winsplits: http://www.obasen.nu/winsplits/online/en/default.a...

Trail running 10:00 [1] 1.5 km (6:40 / km)

Running 10:00 [1] 2.0 km (5:00 / km)

easy run after traveling + stretching

Saturday May 12, 2012 #

Running 15:00 [1] 2.0 km (7:30 / km)

morning run with drills & stairs

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)

warm up with drills & strides

Orienteering 43:00 [5] 8.8 km (4:53 / km) +120m 4:34 / km

urban race Settle & Giggleswick. beautiful area, good course and good fun! :) :)
results: http://www.aire.org.uk/events/archiveresults/2012/...
winsplits: http://www.obasen.nu/winsplits/online/en/default.a...

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)

Friday May 11, 2012 #

Trail running long 1:47:00 [2] 18.1 km (5:55 / km) +120m 5:43 / km

long run in the rain (again!) on muddy paths and pastures filled with outgrown grass. a few weeks of rain and the nature has changed dramatically! my routes from winter are barely runnable anymore. just hay, grass, and nettles everywhere!

Trail running 45:00 [2] 6.3 km (7:09 / km)

running + drills + 5x50m strides + 5x15 forward jumps + 5x10sec stairs

Strength 15:00 [1]

core + glute workouts

Thursday May 10, 2012 #

Cycling 27:00 [1] 7.6 km (3:33 / km) +54m 3:26 / km

cycling to Tanworth for hill training

Trail running hills 30:00 [4] 5.0 km (6:00 / km) +150m 5:13 / km

hill running Tanworth both on road and off road. it was raining and the path was really slippy, nearly impossible to keep balance in the mud. hadn't taped the ankle either and didn't want to sprain it again. english summer...

Cycling 22:00 [2] 7.2 km (3:03 / km) +45m 2:58 / km

cycling back home

Strength 15:00 [1]

core

Wednesday May 9, 2012 #

Trail running 35:00 [2] 6.2 km (5:39 / km) +38m 5:29 / km

Trail running warm up/down 10:00 [1] 1.5 km (6:40 / km)

Orienteering tempo 30:00 [3] 4.8 km (6:15 / km) +37m 6:01 / km

orienteering Bentley. beautiful terrain covered with bluebells but I was hit by mental & physical tiredness. felt really tired and had difficulties to concentrate. awful day. achilles was sore too.

Trail running warm up/down 5:00 [1] 0.7 km (7:09 / km)

Tuesday May 8, 2012 #

Trail running 40:00 [2] 7.2 km (5:33 / km)

easy run 40' around the lakes with new prize shoes from Tiomila :) shoes were great but the path was too wet and muddy for normal running shoes, off road shoes would have been a lot better.. still some pain in the left ankle and achilles..

Cross training 10:00 [1]

Strength 30:00 [2]

strength training for legs and buttocks including some explosive strength (step ups and hopping to a bench).

Monday May 7, 2012 #

Trail running 40:00 [1] 6.0 km (6:40 / km)

recovery run 40min + core 15min + massage 90min

Strength 15:00 [1]

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