Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lexc

In the 7 days ending Apr 3, 2017:

activity	#	time	miles		km		+m
Running	6	5:24:38	36.36	(8:56)	58.52	(5:33)	1272
Orienteering	2	2:00:42	9.18	(13:09)	14.78	(8:10)	638
Gym	1	1:00:00
Total	7	8:25:20	45.55		73.3		1910
[1-5]	6	7:25:20

1:39

0:00

» now

Monday Apr 3, 2017 #

5 PM

Gym 1:00:00 [0]

Gonna start chilling out before Norway on wednesday :))

Sunday Apr 2, 2017 #

Event: CompassPoint Scottish Orienteering League 2

12 PM

Running 13:25 [3] 2.27 km (5:55 / km) +74m 5:05 / km
ahr:156 max:176 shoes: inov8 mudclaws 300

WUP

Orienteering race 1:21:24 [4] 8.27 km (9:51 / km) +434m 7:48 / km
ahr:156 max:179 shoes: inov8 mudclaws 300

Navved poorly, chose bad routes, bonked hard. Another day in the trossachs ehh. Good fun though. Thought I was taking it quite chill but still died.

Running warm up/down 4:54 [2] 0.97 km (5:03 / km) +8m 4:51 / km
ahr:142 max:155 shoes: inov8 mudclaws 300

WDN

Saturday Apr 1, 2017 #

Event: Double Dukes Middle Distance Race

1 PM

Running warm up/down 4:06 [2] 0.76 km (5:24 / km) +26m 4:36 / km
ahr:138 max:151 shoes: Icebug Zeal OLX

Cutting things a little fine....

Orienteering 39:18 [4] 6.51 km (6:02 / km) +204m 5:13 / km
ahr:175 max:190 shoes: Icebug Zeal OLX

Middle distance race - went in with the plan of starting quite steadily, getting the nav right and so that's what happened :) was very slow and lost a bit of time around the middle loop and then picked it up a bit near the end - good fun, good day

Running warm up/down 17:45 [2] 3.29 km (5:24 / km) +76m 4:50 / km
ahr:138 max:145 shoes: Icebug Zeal OLX

Warm down then extended a little further

Friday Mar 31, 2017 #

6 PM

Running 45:41 [3] 6.95 km (6:34 / km) +403m 5:06 / km
ahr:135 max:163 shoes: Icebug Acceleritas4 RB9X

Recovery in the pentlands - very very nice. Yes.

Thursday Mar 30, 2017 #

6 PM

Running warm up/down 23:23 [2] 3.67 km (6:22 / km) +13m 6:16 / km
ahr:134 max:176 shoes: Nike Flyknit Racer

WUP n drills
Good to see orienteers had taken over the track today.

Running intervals 28:27 [4] 7.72 km (3:41 / km) +74m 3:31 / km
ahr:157 max:186 shoes: Nike Flyknit Racer

4 x 1600m [3 mins]

A deadline today at 4pm and me being up till 5:30am probably didn't help me today. Ate breakfast about an hour before we started which felt rough!

Quite a tough session but actually quite enjoyable getting it done with Jonny. Forgot how to count on the second rep letting us slip 6s when I thought we were actually on time. Dying on the last couple but ground it out. Strong last 800m on the last rep ;)

Times: 4:49, 4:53, 4:50, 4:48
Aiming for 3mins/km [4:48] so not quite on target.

Good session.

Running warm up/down 18:01 [2] 2.84 km (6:21 / km) +88m 5:30 / km
ahr:142 max:161 shoes: Nike Flyknit Racer

WDN extended

Wednesday Mar 29, 2017 #

3 PM

Running long 1:37:52 [3] 19.43 km (5:02 / km) +362m 4:36 / km
ahr:151 max:177

Nice long run with Tim and Michael - poor showing from most boys today! Good chat, good run, quite pleasant :)

Thought initially running today would feel like an effort and be a grind but miles dropped by quite nicely.

Tuesday Mar 28, 2017 #

7 PM

Running 10:59 [2] 2.29 km (4:48 / km) +4m 4:45 / km
ahr:135 max:141 shoes: Nike Flyknit Racer

WUP n drills

C • Lies 1

Running intervals 39:10 [4] 4.9 km (8:00 / km) +55m 7:34 / km
ahr:131 max:163 shoes: Nike Flyknit Racer

Traaaaack tuesdays - 2x(6x200m) [2mins] (10mins between sets)

Times:
26, 27, 27, 28, 28, 28
28, 29, 27, 28, 29, 27

Probably the filthiest session of the year so far.
Dropping some very cheeky times and loving life throughout.

Started a tiny bit fast as I was feeling good and then struggled over the next 11 reps... Was very grim but freddie didn't beat me on any so I'm happy ;)

C • Better description needed 3

C • Track Tuesdays... 2

Running warm up/down 20:55 [2] 3.43 km (6:06 / km) +89m 5:24 / km
ahr:162 max:176 shoes: Nike Flyknit Racer

WDN with el freddo on the seat

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