Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Duncan

In the 7 days ending Feb 26, 2017:

activity	#	time	miles	km	+m
Orienteering	2	4:41:15	14.29	23.0	1230
Running	7	3:51:20	17.2	27.68	470
Bouldering	1	1:15:00
Strength & Conditioning	5	45:00
Cycle	2	32:00
Total	9	11:04:35	31.49	50.68	1700

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Sunday Feb 26, 2017 #

Cycle 5:00 [3]

Running 5:00 [3]

Orienteering race (Northern Champs) 2:02:37 [3] 14.0 km (8:46 / km) +730m 6:57 / km

Decided not to take it too hard and just focus on the orienteering right to the end. With Mark Bown around from half-way.

Cycle 5:00 [3]

Note

First full training week in a long time including double intervals :-D Knees seem okay after this weekend. I seem to be pretty motivated for stretching/rolling and now want to do some more strength/core stuff. Got some long orienteering in in terrain and found a lot of controls which were the main aims for the weekend. Easy week next week to recover before Welsh Champs.

Saturday Feb 25, 2017 #

Strength & Conditioning 5:00 [3]

Running 10:00 [3]

Orienteering (Blakeholme with Jonny) 55:00 [3]

Good area, would love to do a proper race here sometime. Focused on trying to match map to ground.

Running 10:00 [3]

Cycle 12:00 [3]

Orienteering (British Nights) 1:43:38 [3] 9.0 km (11:31 / km) +500m 9:01 / km

First British Night champs. Super good fun even if it took a long time and I died toward the end. The mist at the start was well cool. Some bits I did really well. Realised I needed to use my compass properly and that I lose it when other people are around. Should have eaten more beforehand and taken something with me.

Cycle 10:00 [3]

Friday Feb 24, 2017 #

Bouldering 1:15:00 [3]

They've reset the routes! Legs quite tired. Got better throughout.

Thursday Feb 23, 2017 #

Strength & Conditioning (Stretching & Rolling) 20:00 [3]

Running (To/From Birmingham Uni) 35:00 [3] 7.7 km (4:33 / km)

Running (BRAT 8*900m loop with hil) 24:20 [3] 7.2 km (3:23 / km)

Okay, little tired but I've done more running training this week than in a long time. Slight pain in left shin. Dubious about sticking with BRAT.

Wednesday Feb 22, 2017 #

Running (Wrekin) 1:02:00 [3] 8.88 km (6:59 / km) +470m 5:31 / km

Tuesday Feb 21, 2017 #

Running (Telford AC) 25:00 [5] 3.9 km (6:25 / km)

7*400m, 2*200m. Not very good at using my watch for intervals but something like 72-71-69-69-69-67-63 - 33-37. Really really good session, just what I needed. A little wind at times. Annoyed I missed the first 800.

Running warm up/down 5:00 [3]

Strength & Conditioning 5:00 [3]

Monday Feb 20, 2017 #

2 PM

Running (Drills) 15:00 [3]

Running (Lunch Run) 20:00 [3]

9 PM

Strength & Conditioning (Stretching & Rolling) 10:00 [3]

10 PM

Running (Night Run) 20:00 [3]

Strength & Conditioning 5:00 [3]

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