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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dstansfield

In the 7 days ending Mar 2, 2014:

activity # timemileskm+m
  running6 4:22:35 29.56(8:53) 47.58(5:31) 780
  orienteering2 2:43:00 10.56(15:26) 17.0(9:35) 30065c
  cycling1 53:00 12.74(4:10) 20.5(2:35) 350
  football1 20:00
  Total7 8:18:35 52.87 85.08 143065c
averages - weight:67.1kg

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MoTuWeThFrSaSu

Sunday Mar 2, 2014 #

11 AM

running race 26:30 [5] 4.71 km (5:38 / km) +160m 4:49 / km

Time trial around Great Tower. Very wet and marshy and unpleasant:L ran reasonably well but really could not motivate myself to push as hard as possible. Need to learn to! Still good session and very hard work.

running 7:30 [2] 1.5 km (5:00 / km)

12 PM

orienteering 33:00 [4] 4.5 km (7:20 / km)
15c

Orienteering intervals. A nice course and really cool running on a sprint spec map.

running warm up/down 6:00 [2] 1.0 km (6:00 / km) +20m 5:27 / km

Saturday Mar 1, 2014 #

11 AM

orienteering 2:10:00 [3] 12.5 km (10:24 / km) +300m 9:17 / km
50c

Orienteering. All the exercises. Really bad in the morning. Just trying to focus hit most of them. Loved the afternoon area and it was finished off with a really nice race pace 10 mins in the sun!

running warm up/down 30:00 [2] 4.5 km (6:40 / km) +50m 6:19 / km

A lot throughout the day

Thursday Feb 27, 2014 #

8 PM

running warm up/down 3:00 [2] 0.5 km (6:00 / km) +5m 5:43 / km

running 11:35 [5] 3.62 km (3:12 / km) +70m 2:55 / km
weight:67.1kg

Long, short, long, short.
Long was 1440m gradually downhill and ending with a brutal climb. Was going comfortably sub 3 min/km on the gradual downs and then falling apart on the ups:L Short was 390m pretty flat. With 1.5-2 minute recoveries.

4.34, 1.06, 4.49, 1.05

Dropped off on second long as legs just gave up:L with a friend.

running 26:00 [3] 5.15 km (5:03 / km) +30m 4:54 / km

Home with one 30 second hill

Wednesday Feb 26, 2014 #

6 PM

running 17:00 [2] 4.0 km (4:15 / km) +20m 4:09 / km

Jog to football pick up point. Didn't jog back so as not to put to much strain on the potential injury! :L :L :L :L :L :L :L :L :L

football 20:00 [2]

Hour of five a sides.

Tuesday Feb 25, 2014 #

4 PM

cycling 53:00 [3] 20.5 km (2:35 / km) +350m 2:23 / km

Up to the monument with a couple of friends due to a slight pain in pubis bone yesterday after the long run. Feels absolutely fine today but might as well play it safe.

Monday Feb 24, 2014 #

5 PM

running 2:15:00 [3] 22.6 km (5:58 / km) +425m 5:28 / km

Long run with the normal people. Darn walk then a loop on a random little hill before running through Bridge of Allan to the track at the uni. Ran a single 400 rep in 62 then home via half way up Dumyat.

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