Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dstansfield

In the 7 days ending May 19, 2013:

activity

time

miles

running

3:56:04

27.94

(8:27)

44.97

(5:15)

640

cycling

3:51:30

orienteering

51:30

5.75

(8:58)

9.25

(5:34)

strength and conditioning

10:00

Total

8:49:04

33.69

54.22

640

2:17

0:00

» now

Sunday May 19, 2013 #

cycling 15:00 [3]

To and from dunblane

11 AM

running 54:30 [4] 8.9 km (6:07 / km) +400m 5:00 / km

A pretty tough climb of dumyat with dad then run down. Feeling really tired towards the end. Was supposed to be long but couldn't because we had to get back for those doing race for life

Saturday May 18, 2013 #

3 PM

running 45:30 [4] 10.35 km (4:24 / km) +125m 4:09 / km

Feeling pretty tired but meant to be a medium intensity. Had to stop for three or four minutes about 25 minutes in because of an extremely sharp pain in lower left stomach. Not sure what but went away reasonably quickly. An around about a mile effort nearer the end of the run into an impressively strong headwind. Not fun.

Friday May 17, 2013 #

12 PM

running 24:00 [1] 4.1 km (5:51 / km)

Slow recovery jog on a really nice day

1 PM

cycling 15:00 [2]

Going to the museum (Lizzie's classroom), neither mum nor dad could make it so i represented the family.

5 PM

cycling 20:00 [3]

In and out of dunblane.

Thursday May 16, 2013 #

11 AM

cycling 48:00 [3]

16km over to Stirling Uni with a friend. Nice one over Sherrifmuir. Treated to lunch from Mum when we arrived. Not bad

1 PM

cycling 25:00 [3]

And straight back over the Glen road. 7.5km to friends house where i got a puncture...

5 PM

cycling 8:30 [3]

Aaand home. 3.5k

7 PM

running warm up/down 25:00 [1] 3.0 km (8:20 / km)

Jogging, drills and a few strides.

running 5:40 [4] 2.1 km (2:42 / km)

Pretty easy and very fast session tonight. Diagonals, with 3 x (6 x 115ish). Four minutes between sets. It was 'jog the straight' recovery. Across the centre of a football pitch as the track was getting used by the sprinters. Feeling really ill by the end though, dinner too close to the session i think.
Time logged around rep time. Most 16,17,18 depending where watch was stopped and how hard i was pushing.

running 6:30 [2] 1.1 km (5:55 / km)

Jog between reps. Finding them tough...

running 14:00 [3] 2.5 km (5:36 / km)

Jog afterward as a warm down.

10 PM

strength and conditioning 5:00 [3]

5 x 20 press ups with 1 min rest. Reduced to being on my knees for the final 20

Wednesday May 15, 2013 #

5 PM

orienteering 25:00 [2] 4.0 km (6:15 / km)

The running bits whilst i put out a couple of controls

orienteering race 25:30 [4] 5.0 km (5:06 / km)

Run around the WEE. Not so fast time but nice course and enjoyable. A few mistake/misses just not fully concentrating

orienteering 1:00 [3] 0.25 km (4:00 / km)

Some little exercises as a warm up around controls set up in a square. Got my best times of the day on this rather than the proper course!

Tuesday May 14, 2013 #

cycling 1:40:00 [3]

Cycle with a friend. Pretty tired by the end but good fun and good chat. Some hellish headwinds.
Around 40k with 490ish metres of climb

5 PM

running warm up/down 7:00 [2] 1.25 km (5:36 / km)

running 6:39 [4] 1.72 km (3:52 / km) +40m 3:28 / km

Couple of efforts in the terrain in the field next to our house. Decided to do two and see how i felt after. A bit too tired so finished there. I think attempting a session after a reasonably hard cycle is a bit much for me atm. Will just have to work towards it.
Took,
3:17 and 3:22.

running 20:15 [2] 3.9 km (5:12 / km) +35m 4:58 / km

Jogged about the field and back round the road afterwards

Monday May 13, 2013 #

5 PM

running 27:00 [2] 6.05 km (4:28 / km) +40m 4:19 / km

Easy round the back road. Tough to start though. First k was 5:20.

7 PM

strength and conditioning 5:00 [3]

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