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Attackpoint - performance and training tools for orienteering athletes

Training Log: Regina

In the last 7 days:

activity # timemileskm+m
  Orienteering2 2:46:55 10.02(16:39) 16.13(10:21) 587
  Running3 1:07:35 5.85(11:33) 9.42(7:10) 213
  Strength1 1:00:00
  Total3 4:54:30 15.88 25.55 800
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FrSaSuMoTuWeTh

Tuesday Nov 13 #

Running 25:42 [3] 4.0 km (6:26 / km)
ahr:169 shoes: Innov8 o-roc 280

Ballymore pitch intervals with Ruth. Thoroughly enjoyable to be running with someone at around the same pace and getting that bit of impetus.

450m with 200 recovery. It's been quite a while since I've done any form of interval session so it's good to get the cobwebs off. Recovery:interval was approx 1:1.


2:03
2:07
2:09
2:10
2:09
2:06

Running warm up/down 9:30 [3] 1.35 km (7:02 / km)
shoes: Innov8 o-roc 280

warm up plus cool down. .... should probably have done more in hindsight.

Strength 1:00:00 [2]

5 min warm up row.

Powercleans
10-10- 5-5 / 20-30-35-37.5.
Truly awful today. Need some training again.

Squats
7-7-5-5-2-2 /50-50-60-60-70-70
Deadlift
7-7-5-5-2-2/70-70-75-75-80-80
Did not have the 90 today

Shoulder press 2x15x15
Some core stuff

Sunday Nov 11 #

Running warm up/down 18:36 [3] 2.05 km (9:04 / km) +142m 6:44 / km
ahr:158 max:178 shoes: Innov8 o-roc 280

Bit of a slog to the start. Possibly a bit faster than I would have liked but then took my time after a while.

Orienteering 1:01:40 [5] 5.95 km (10:22 / km) +189m 8:57 / km
ahr:149 max:184 shoes: Innov8 o-roc 280

First session of the day. Really very enjoyable and the area was used very well. A few misses today on 3, 9 a bit on 10 and my route to 9 was also not great, though I had no reason to believe that the forest that was marked white on the map was in fact a bramble-fest.
Getting out of 10 was the usual Gina shennanigans of being afraid to go though thorns and after that kind of just lost the will to push.

Orienteering race 52:10 [5] 5.7 km (9:09 / km) +128m 8:14 / km
ahr:160 max:184 shoes: Innov8 o-roc 280

Started 17/18 mins before Aine with the aim of staying ahead for the race.
Was good for most of the course except a bit of a nightmare on 3. Came in from the wrong side as I read the map all wrong at first and then just couldn't find the kite though was pretty sure I was in the right place. I'd say I lost 4 minutes there.
The rest of the controls were pretty ok though i was slow getting up to 7. Managed to keep the intensity higher than any of the other trainings so that's a win :D

Saturday Nov 10 #

Note

Winter:
Mon: body weight strength
Tue: intervals, longer total >=5k
Wed: rest,
Thurs: easy run 140avg heavy weights increase weights,
Fri:
Sat:long hill run 160avg
Sun: oing 150avg

Summer:

Mon: tempo run flat at least 5-10mins avg >180 (pref the end)
Tue: intervals, shorter, longer rest total >=5k
Wed: rest,
Thurs: easy run 140avg 70-80% weights high reps,
Fri: easy 140bpm/rest
Sat: 75 mins hill run 170avg
Sun: oing 90-100% rp

Running 13:47 [3] 2.02 km (6:49 / km) +71m 5:48 / km
shoes: Innov8 o-roc 280

Run to start. Foot feeling quite sore on the hard stuff.

Orienteering 53:05 [3] 4.48 km (11:51 / km) +270m 9:06 / km
ahr:131 max:174 shoes: Innov8 o-roc 280

Don't fully believe the HR stats.

Was very tired and the body didn't have much to give. That being said had a good time orienteering with Olivia like I always do. She's a great motivator :D

The Orienteering was pretty clean in most places but that's probably due to the speed....

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