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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Duncan

In the 7 days ending Nov 18, 2012:

activity # timemileskm+m
  Running7 4:25:15 23.76 38.23 360
  Orienteering1 1:35:00 8.08(11:46) 13.0(7:18)
  Strength & Conditioning2 1:30:00
  Total10 7:30:15 31.83 51.23 360

» now

Sunday Nov 18, 2012 #

Running long (Monsal Trail+) 1:30:00 [3] 17.0 km (5:18 / km) +360m 4:47 / km

Out from Thornbridge Outdoor centre and along the old railway. Up onto the top after the first tunnel-bridge around and back down to the railway about 2k further along. Back to the bridge before looping over and a longer way back to the centre. Was on crutches last year so missed out. Alright at the start, steady up up the first hill and struggled along the top. Was expecting to get some energy back at some-point and did just before we dropped down to the railway. Took the hill pretty safely. Was feeling surprisingly good so went at a comfortable fast pace to the bridge, didn't know where I was going after this so kept hesitating. Nice along the railway at the end. Good to get up to a decent speed, feeling fit, well up for a cross-country but have too many weekends away coming up.

Saturday Nov 17, 2012 #

Running warm up/down (Drill/warm-up) 15:00 [3] 2.0 km (7:30 / km)

Running intervals ('Lactate Shuttle) 13:15 [4] 5.83 km (2:16 / km)

TS Weekend. Think it was about 450m just above, then just below threshold. Did 7 pairs in total with some breaks in between. Took a while to get into it at each restart but was a good session. Didn't feel as far as it was - probably not used to running so fast in the recovery.

Running (Drills) 20:00 [3]

Thursday Nov 15, 2012 #

1 PM

Strength & Conditioning (General) 40:00 [1]

7 PM

Running intervals (BOK/UBOC Intervals) 25:00 [4]

Wednesday Nov 14, 2012 #

2 PM

Orienteering (Run to Blaise and hanging) 1:35:00 [3] 13.0 km (7:18 / km)

Blaise wasn't too wet :-) Planned a couple of v.short control-picks, attackpoints and a map-memory. Matt helped collect in. Got the bus back as my body is definitely feeling too much road running in orienteering shoes.

Tuesday Nov 13, 2012 #

Running (Run to CD) 15:00 [4] 3.2 km (4:41 / km)

7 PM

Running intervals (B&W Intervals) 25:00 [4]

2x (1600, 1000, 350, 200)

Felt pretty lethargic when I got there so wasn't really up for it. Took the first one steady in the main group but wound it up a little. Buried myself on the next three thinking that was the full session, mistake. Slower on the second 16 and K but found a bit more for the last two. Wasn't very pretty but the lungs got a good workout.
8 PM

Running (Run back from CD) 22:00 [3] 3.2 km (6:52 / km)


Monday Nov 12, 2012 #

1 PM

Strength & Conditioning 50:00 [1]

Rolling, stretching, flexibilty with a little strength.
7 PM

Running (UBOC Monday Night Run) 40:00 [3] 7.0 km (5:43 / km)

Water Tower, Bridge Valley Road, Harbourside, 'The Centre', St. Micheal's Hill > Highbury Vaults.

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