Attackpoint - performance and training tools for orienteering athletes

Training Log: A damP otter

In the last 7 days:

activity	#	time	miles		km		+m
cycling	14	6:32:10	93.76	(4:11)	150.9	(2:36)
running	4	2:01:52	16.29	(7:29)	26.21	(4:39)	430
Warm up/ warm down	5	1:02:34	4.47	(14:00)	7.19	(8:42)
Orienteering	1	18:46	2.58	(7:16)	4.16	(4:31)	30	21 /	24c	87%
Total	23	9:55:22	117.1	(5:05)	188.46	(3:10)	460	21 /	24c	87%

2:50

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Saturday May 18 #

11 AM

running (steady run) 31:38 [3] 7.35 km (4:18 / km) +110m 4:00 / km
shoes: Inov8 f-lite 195

went out without much of a session aim, but decided a couple of minutes in to make it a steady run round oldbury court and try and trigger my sweat reflex, (as it was a warm sunny morning and i was wearing a thermal,jacket, and full length lycra) so went out steadily, but it felt a lot harder than it should have done due to the heat, this will be good practise for running in Czech, and i should be able to get loads of hot weather training next week! also surprised to see O controls out, apparently there was an ASO primary school event on...

12 PM

Warm up/ warm down warm up/down (warm down and stretching) 6:00 [2] 0.55 km (10:55 / km)
shoes: Inov8 f-lite 195

3 PM

cycling (into town) 20:00 [2] 8.0 km (2:30 / km)

via easton.

5 PM

cycling (back from town) 20:00 [2] 8.0 km (2:30 / km)

Friday May 17 #

9 AM

cycling (into college ) 30:00 [2] 11.4 km (2:38 / km)

in.

4 PM

cycling (home from college) 30:00 [2] 11.4 km (2:38 / km)
(rest day)

out.

Thursday May 16 #

10 AM

cycling (into college) 30:00 [2] 11.4 km (2:38 / km)

cycling into college.

4 PM

cycling (home from college) 30:00 [2] 11.4 km (2:38 / km)

back from college, somehow managed to avoid the rain all the way back which was surprising considering there was rain to all sides of me.

6 PM

cycling (home to coombe dingle) 25:36 [2] 10.4 km (2:28 / km)

cycling from home to coombe dingle for westbury, home, UWE, lockleaze, horfield, henleaze, west bury.

7 PM

running hills (blaise fartlek session) 45:55 [4] 9.16 km (5:01 / km) +320m 4:16 / km
shoes: Inov8 X talon 212

normal thursday session of a fartlek run in blaise, went quite hard today and took in a lot of hills, 8 good hills to be precise and they were all pretty steep, and steady running in-between and the times were all pretty variable, up the steps, then down the back field up to the top of the west side then down the zig-zag, up the beech grove, down the steps up dynamite, up the folley, back round the back of the folley and up the final blazer hill to the folley, back down from the folley, up the zig-zag, round the back of the field up to the top of the west side again, and then over the top and back and stopped at the end of blaise to warm down.

good session :-) pretty slippy out.

8 PM

cycling (back from westbury) 26:34 [2] 10.5 km (2:32 / km)

back home from westbury training along the same route that i took on the way in.

9 PM

Warm up/ warm down warm up/down (warm down and stretching) 12:00 [2] 0.92 km (13:03 / km)
shoes: Inov8 X talon 212

warm down and then stretching when i got back home.

Wednesday May 15 #

8 AM

cycling (into college) 30:00 [2] 11.4 km (2:38 / km)

into college

3 PM

cycling (home from college) 30:00 [2] 11.4 km (2:38 / km)

home via st george and fishponds.

6 PM

Warm up/ warm down warm up/down (warm up) 6:47 [2] 1.31 km (5:11 / km)
shoes: Inov8 f-lite 195

warming up for the bath sprint race, a long jog and then some strides.

7 PM

Orienteering race (bath university sprint ) 18:46 [4] **** 4.16 km (4:31 / km) +30m 4:21 / km
spiked:21/24c shoes: Inov8 f-lite 195

bath university sprint race, definitely the best sprint course (domestic) that i have done this year, some really good legs and most of the sprint really fiddily with some multi-level mayhem chucked in quite a bit. started ok, not really flowing but getting the controls, maybe lost a tad of time on 5, then 7 went straight into the deep end, with multi level confusion, lost about 30 seconds by going down instead of staying on the same level, good route to 8, 11 was the hardest control in my eyes, which involved going inside the union building, lost about 15 seconds by going to 16 first, then you could open up a bit more, then back into the multi level stuff, missed the optimum route too 17, but then after that i was clean to the finish.
a really good fun sprint course and area, could be good for a big scale race.

C • Big Race 2

8 PM

Warm up/ warm down warm up/down (warm down + stretching) 14:00 [2] 1.5 km (9:20 / km)
shoes: Inov8 f-lite 195

warm down, control collecting and stretching.

Tuesday May 14 #

8 AM

cycling (into college) 30:00 [2] 11.4 km (2:38 / km)

cycling into college, luckily not quite raining by the time i left.

5 PM

cycling (home from college) 30:00 [2] 11.4 km (2:38 / km)

not a very fun cycle what so ever, raining persistently the whole way, windy, cold not fun.

7 PM

Warm up/ warm down warm up/down (warm up) 6:47 [2] 1.36 km (4:59 / km)
shoes: Inov8 f-lite 195

warm up jog round the field round the back of the track, and then some strides.

running intervals (track intervals) 19:19 [5] 5.2 km (3:43 / km)
shoes: Inov8 f-lite 195

intervals at the track on a very wet and windy evening which made the session hard to get motivated for but i was glad i did it, although we went a bit easier because of the weather, but the session was 4x1km and then 1x 400m, and the times were quite slow 3:24,3:20,3:22,3:20 with 90 seconds jog 200 recovery and then a 400 at the end which im not sure about the time for.
glad i got this session done today because after my cycle home my motivation levels were at zero.

Warm up/ warm down warm up/down (warm down + stretching) 17:00 [2] 1.55 km (10:58 / km)
shoes: Inov8 f-lite 195

warming down with 5x8 seconds of high knees, and then stretching when back in the club house.

Monday May 13 #

8 AM

cycling (Into college) 30:00 [2] 11.4 km (2:38 / km)

Into college, via tesco

6 PM

cycling (Home from college) 30:00 [2] 11.4 km (2:38 / km)

Back from college with Frank.

7 PM

running (easy oldbury court) 25:00 [2] 4.5 km (5:33 / km)
shoes: Inov8 evoskin

easy barefoot run round oldbury court with frank, went in the evoskins for the first time in a while, pace was pretty slow and nice, and we got distracted pretty quickly in the end, and ended up on a rope swing over the river....

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