Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log: gracemolloy

In the last 7 days:

activity # timemileskm+m
  Running 5 3:37:16 27.77(7:49) 44.69(4:52) 229
  S&C2 2:00:00
  Orienteering 2 1:04:59 4.9(13:16) 7.88(8:15) 176
  Cross Training1 45:00
  Stretching 2 40:00
  Total9 8:07:15 32.67 52.57 405
  [1-5]9 7:27:15
«
3:08
0:00
SaSuMoTuWeThFr

Wednesday Oct 17 #

Note

I’ve decided I run squint (right side dominant) which makes sense as I’ve felt for ages that my right arm moves a lot more than my left which I would put down to holding my map in my left hand. However also think my right leg is stronger than my left leg (possibly due to having injured my left ankle a few times). Gonna get this sorted as don’t wanna get injured from it but also hopefully sorting out the running style might lead to some improvements.
8 AM

Running 9:41 [1] 1.75 km (5:32 / km) +7m 5:25 / km

Running (Intervals ) 20:00 [4] 4.14 km (4:50 / km) +22m 4:42 / km

Found a loop of gravel path that’s just slightly over 800m so used this
10x300 100m walk recovery (essentially 1 min on, 1 min off)
Aim was to do the 300s in 60 but after a big week’s training (and being on a slower surface) all but the first and last reps were 65 which meant I had to jog bits of the recovery
Enjoyed this but nothing in the legs

Running 8:45 [1] 1.46 km (6:00 / km) +11m 5:47 / km

Tuesday Oct 16 #

12 PM

Running 1:18:24 [2] 15.47 km (5:04 / km) +83m 4:56 / km

Easy long run
Really not in the mood so it was a massive grind
6 PM

S&C 45:00 [2]

Standard gym no core

Cross Training (Aerobics ) 45:00 [2]

Was persuaded along to this, decent fun

Stretching 20:00 [0]

Monday Oct 15 #

6 PM

Running 37:33 [3] 8.02 km (4:41 / km) +31m 4:36 / km

Managed to do all of this apart from a couple of hundred metres on gravel paths through some parks which was nice.

Sunday Oct 14 #

8 AM

Orienteering 35:13 [2] 4.82 km (7:18 / km) +103m 6:36 / km

Macquarie woods
Hanging (controls obvs)
10 AM

Orienteering 29:46 [1] 3.06 km (9:44 / km) +73m 8:41 / km

Shadowing
5 PM

Running 5:09 [1] 1.0 km (5:09 / km) +3m 5:04 / km

Running 17:53 [3] 4.02 km (4:27 / km) +24m 4:19 / km

Steady 4km, didn’t know where I was going, just picking left, right or straight at junctions for a bit of an explore

Running 7:45 [2] 1.65 km (4:42 / km) +16m 4:29 / km

Saturday Oct 13 #

8 AM

Running 5:22 [1] 1.02 km (5:16 / km) +4m 5:10 / km

Running 20:47 [4] 5.0 km (4:09 / km) +25m 4:03 / km

Orange Parkrun
First bit of effort since being ill so didn’t go flat out. Really nice trail loop. Enjoyed myself.

Running 5:57 [1] 1.16 km (5:08 / km) +3m 5:04 / km

9 AM

S&C 1:15:00 [2]

Got myself a gym pass as I’m here for the next few weeks.

Stretching 20:00 [0]

« Earlier

Recent Comments

no messages

Reports

Search Log



Recent Weeks:

Week
Ending
Training hours by intensity
0123456789
10
Oct 21
Oct 14
Oct 7
Sep 30
Sep 23

Week
Ending
Training hours by activity
0123456789
10
Oct 21
Oct 14
Oct 7
Sep 30
Sep 23

Week
Ending
Training kilometers by activity
0102030405060708090
100
Oct 21
Oct 14
Oct 7
Sep 30
Sep 23

all weeks | months | years | as calendar