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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Fly'n

In the 7 days ending Mar 22, 2009:

activity # timemileskm+m
  Orienteering2 2:06:15 3.48 5.6 20213 /19c68%
  Rd Cycling1 40:00 10.75(16.1/h) 17.3(25.9/h) 130
  Running1 30:00 3.36(8:56) 5.4(5:33) 28
  Total4 3:16:15 17.58 28.3 36013 /19c68%

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Sunday Mar 22, 2009 #

Orienteering (Fartlek) 36:00 [2] **** +25m
ahr:139 max:171 shoes: Inov8 RocLite 305 v.blue

Coaching exercise at White Lightning. Was a good exercise with the line. Thought a couple of kids were lost, but they finished and went back while I was having a nap.

Orienteering race 36:15 [5] **** 5.6 km (6:28 / km) +22m 6:21 / km
ahr:178 max:192 spiked:13/19c shoes: Inov8 RocLite 305 v.blue

Goal was to go as hard and as fast as I could until something broke (either me or my oing) thankfully it was my oing, and after making progressively bigger meals of 6,7,8 and 9 I had done what I was after and my oing brain took over again and I remembered what the map looked like. Loving the fact that I can actually run semi fast again, led to some mistakes by over running tho.

C • Speed Freak 4

Saturday Mar 21, 2009 #

Orienteering (fartlek) 33:00 [3] *** +80m
ahr:135 max:186 shoes: Inov8 RocLite 305 v.blue

Coaching weekend, first exercise up in the maze. Just running parts lots of standing around as well, plus decent walk to start from cabin going at a good tick

Orienteering (Fartlek) 21:00 [3] *** +75m
ahr:144 max:175 shoes: Inov8 RocLite 305 v.blue

2nd coaching exercise up on Slater Rd farmland, some pretty impressive strength and fitness shown from some young boys.

Thursday Mar 19, 2009 #

Running warm up/down 18:00 [2] 3.0 km (6:00 / km) +28m 5:44 / km
ahr:145 max:161 shoes: Nike Air Zoom Triax+11

warm up and cool down for intervals. Started at 9:30pm after Claire took off with all my shoes in the van this morning
C • was she taking the putrid t... 2

Running intervals 12:00 [4] 2.4 km (5:00 / km)
ahr:170 max:188 shoes: Nike Air Zoom Triax+11

Intervals round the soccer fields. 2 on 1 off x 4. Right Calf, Hammy and groin all felt a bit tight
C • Maths 6

Wednesday Mar 18, 2009 #

Rd Cycling warm up/down 40:00 [2] 17.3 km (25.9 kph) +130m
ahr:139 max:173 shoes: Specilized Allez 06

Easy as cruise on the roadie in the little time I had before work, just trying to warm the legs up a little bit, still smashed it from one set of lights

Tuesday Mar 17, 2009 #

Note

Was going to go for a slight jog after work, but lawns needed mowing and flat inspection tomorrow so really didn't have a choice plus another day might help my legs. Need to get into a proper stretching regime again.

Monday Mar 16, 2009 #

Note
(rest day)

Rest day, a few aches and pains after the weekend, but nothing that I wasn't expecting after the first real racing for a while, in fact feeling better than I thought I would, now for a recovery week before sharpening up for nash girls

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