Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Skunkie

In the 7 days ending Feb 26, 2017:

activity	#	time	miles		km		+m
Orienteering	8	6:49:41	45.26	(9:03)	72.84	(5:37)	527
Running	7	2:58:45	22.85	(7:49)	36.77	(4:52)	289
Strength and Conditioning	1	40:00
Drills	1	11:18	0.59	(19:18)	0.94	(12:00)
Total	11	10:39:44	68.7		110.56		815

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Sunday Feb 26, 2017 #

3 PM

Running 28:08 [3] 7.33 km (3:50 / km) +29m 3:46 / km
ahr:149 max:175 shoes: Nike elite zoom 8

Trying to resurrect my legs and was moderately successful. Cold, wet and windy.

Saturday Feb 25, 2017 #

10 AM

Running warm up/down 10:46 [1] 1.91 km (5:39 / km) +1m 5:38 / km
ahr:122 max:140

Orienteering 18:44 [4] 3.9 km (4:48 / km) +20m 4:41 / km
ahr:153 max:186

Tour champs middle - caught will at 1 and lost ~2:30 as we couldn't see the tape. Then just scrappy and stuggled to see taped for a lot of the other controls. Good last 6 controls.

Running warm up/down 19:42 [2] 3.56 km (5:32 / km) +21m 5:23 / km
ahr:135 max:173

2 PM

Orienteering 1:00:15 [3] 10.06 km (5:59 / km) +26m 5:55 / km
ahr:129 max:155

To the start, three loops and home. Nice and warm outside

Friday Feb 24, 2017 #

12 PM

Running 33:03 [3] 7.01 km (4:43 / km) +18m 4:39 / km
ahr:134 max:149 shoes: Nike elite zoom 8

Easy miles with P, Trim and Euzie. Tops off, nice.

4 PM

Orienteering 50:58 [3] 8.37 km (6:05 / km) +125m 5:40 / km
ahr:147 max:173

Easy around a middle on Guardamar south, good fun and quite liked the area.

Thursday Feb 23, 2017 #

11 AM

Running warm up/down 11:01 [2] 2.01 km (5:29 / km) +42m 4:58 / km
ahr:134 max:148 shoes: Nike elite zoom 8

Orienteering 18:43 [4] 4.22 km (4:26 / km) +51m 4:11 / km
ahr:153 max:173 shoes: Nike elite zoom 8

Villena sprint - most part orienteering well but lost time on a few controls due to shite routes.

Running warm up/down 9:52 [2] 1.52 km (6:30 / km) +33m 5:52 / km
ahr:133 max:159 shoes: Nike elite zoom 8

2 PM

Running warm up/down 10:22 [2] 1.84 km (5:39 / km) +20m 5:21 / km
ahr:127 max:133

Orienteering 44:56 [4] 9.32 km (4:49 / km) +94m 4:35 / km
ahr:153 max:182

Relay training at Sax, in the format of a trains exercise. Really good fun but struggling with my stomach at the end.

Wednesday Feb 22, 2017 #

11 AM

Running warm up/down 2:50 [2] 0.52 km (5:25 / km)
ahr:140 max:148

Orienteering 1:55:37 [3] 18.43 km (6:16 / km) +64m 6:10 / km
ahr:138 max:162

100 control spectacular on Guardamar, lots of mistakes

Running warm up/down 3:32 [2] 0.66 km (5:22 / km) +2m 5:17 / km
ahr:138 max:143

Tuesday Feb 21, 2017 #

11 AM

Running warm up/down 9:36 [2] 2.08 km (4:37 / km) +19m 4:25 / km
ahr:143 max:149 shoes: Nike elite zoom 8

Drills 11:18 [2] 0.94 km (12:00 / km)
ahr:131 max:146 shoes: Nike elite zoom 8

Running 24:00 [4] 5.48 km (4:23 / km) +79m 4:05 / km
ahr:155 max:195 shoes: Nike elite zoom 8

12 x 1 min [1 min], good to run in a pack with the lads. Really grim but got it done. Never been rapid on the fast reps

Running warm up/down 15:53 [2] 2.86 km (5:34 / km) +24m 5:20 / km
ahr:142 max:151 shoes: Nike elite zoom 8

4 PM

Orienteering 51:40 [3] 9.37 km (5:31 / km) +81m 5:17 / km
ahr:148 max:168

Middle on Guardamar
Going at a steady pace and only two mistakes of note. 1 was poor direction out of 6 and the other was overshooting 21. Both losing ~40 secs.

Monday Feb 20, 2017 #

4 PM

Orienteering 48:48 [3] 9.18 km (5:19 / km) +67m 5:08 / km
ahr:136 max:161

Alicante training camp - Guardamar Middle
Mucked up the first 3 but started taking more care and got into the map soon after. Flowing nicely and such a bloody nice area

Strength and Conditioning 40:00 [1]
shoes: Nike elite zoom 8

Some general stuff, some squats and some core

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