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Attackpoint - performance and training tools for orienteering athletes

Training Log: FW

In the last 7 days:

activity # timemileskm+m
  Running6 1:41:42 11.8(8:37) 18.99(5:21) 418
  Orienteering2 1:24:22 7.62(11:04) 12.27(6:53) 509 /12c75%
  Cycling1 35:00 8.95(15.3/h) 14.4(24.7/h) 190
  Physio Exercises3 26:00
  Total11 4:07:04 28.37 45.66 6589 /12c75%
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WeThFrSaSuMoTu

Monday Jul 16 #

9 AM

Running 39:18 [3] 7.11 km (5:32 / km) +300m 4:34 / km

Round scolty/hill of gauch. Humid/rainy. All good.
5 PM

Running 19:00 [1] 3.0 km (6:20 / km) +10m 6:14 / km

Helping mum get through her intervals, timing for her and providing motivation, I think.
6 PM

Cycling 35:00 [2] 14.4 km (24.7 kph) +190m

Easy spin back from Torphins, very pleasant.

Sunday Jul 15 #

8 AM

Running 19:00 [3] 4.32 km (4:24 / km) +95m 3:58 / km

Legs stiff but loosened up by the end. No aggravation and injury area loosened up. Feet sore as new shoes, pleasant to run up a gradient!
9 AM

Physio Exercises 15:00 [3]

Saturday Jul 14 #

Note
(rest day)

Travellig home all day. Long day in the end.

Friday Jul 13 #

Note
(rest day)

Trip to Färo, very nice place + pizza on the beach. :) Heel very sore from when I ran into sea a week ago, sure it will be fine in a few days.

Thursday Jul 12 #

8 AM

Physio Exercises 1:00 [3]

Pretty good
10 AM

Running warm up/down 5:27 [2] 1.15 km (4:44 / km) +1m 4:43 / km

11 AM

Orienteering 50:43 [3] *** 8.58 km (5:55 / km) +45m 5:46 / km
spiked:9/12c

3 Dagars - Long +11mins

Treated it as a individual race as I wasn't part of the chasing start. Clean to 1, executed my plan fairy well although small unnecessary pause. Good 2 and hesitant at 3. Nightmare to 5, had planned to use the path that goes straight to a good attackpoint. Took beairngs but mistook path. So stupid as I then wasted 6 mins on the leg messing about on crappy bearings. Would have been +1mins at 5 if I hadn't messed up....grr. Fairly smooth after that, just a bit scrappy in circle.
12 PM

Running warm up/down 11:54 [2] 2.11 km (5:38 / km) +2m 5:37 / km

With PV

Wednesday Jul 11 #

10 AM

Running warm up/down 7:03 [3] 1.3 km (5:25 / km) +10m 5:13 / km

Warm Up - Leg good

Orienteering 33:39 [3] 3.69 km (9:07 / km) +5m 9:03 / km

3 Dagars - Middle #2 - DNF - no chasing start for me.

Went out and muscles in foot sore and thought there wasn't the strength there to deal with running in terrain which was rougher. Made the smart decision just to walk/light run back through a few controls to finish. Injury nearly there just need to up the strength/physio appropriately and keep being sensible.
5 PM

Physio Exercises 10:00 [1]

Start of stability + bit of strength.

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