Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Slowe

In the 30 days ending Nov 30, 2018:

activity	#	time	miles		km		+m
Running	23	15:04:44	115.98	(7:48)	186.66	(4:51)	2459
Strength and Conditioning	14	13:35:00
Orienteering	6	5:07:42	29.64	(10:23)	47.7	(6:27)	799
Spinning	4	3:50:00
Total	29	37:37:26	145.62		234.36		3258

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Friday Nov 30, 2018 #

Strength and Conditioning 1:00:00 [3]

Thursday Nov 29, 2018 #

Running 49:21 [3] 10.4 km (4:45 / km)

Track session 20 x 30(30)
10 x 1 minute (1)

Wednesday Nov 28, 2018 #

Strength and Conditioning 1:00:00 [3]

Running 57:08 [3] 11.6 km (4:56 / km) +210m 4:31 / km

Chilled social run with Kieran

Tuesday Nov 27, 2018 #

Running 51:52 [3] 10.7 km (4:51 / km) +121m 4:35 / km

SHUOC intervals + run with Kim

Monday Nov 26, 2018 #

Strength and Conditioning 1:00:00 [3]

Running 35:09 [3] 7.5 km (4:41 / km) +101m 4:23 / km

never had such a painful running expereince in my life. First I set off wearing a jacket and it was too hot then i had the most uncomfotable stabbing stitch pain where stopping and stretching didnt help it out.

Spinning 55:00 [3]

20 x 1 minute (1)
10 min WU
10 Min WD

Saturday Nov 24, 2018 #

Orienteering 20:17 [3] 2.9 km (7:00 / km) +67m 6:16 / km

Spook Relay leg 6

Orienteering 16:28 [3] 2.3 km (7:10 / km) +47m 6:30 / km

Spook Relay leg 4

Orienteering 22:23 [3] 2.9 km (7:43 / km) +64m 6:57 / km

Spook Relay leg 2

Friday Nov 23, 2018 #

Strength and Conditioning 1:00:00 [3]

Thursday Nov 22, 2018 #

Running (Springvale Spirals) 37:01 [3] 7.4 km (5:00 / km) +331m 4:05 / km

great fun got lost though ended up running down the wrong hill and having to run back up. Bit cautious though as it was very slippy but faster than last year!

Running warm up/down 14:38 [3] 2.6 km (5:38 / km)

Running warm up/down 1:03 [3] 2.0 km (32 / km) +64m 27 / km

Wednesday Nov 21, 2018 #

Strength and Conditioning 1:00:00 [3]

Running 50:22 [3] 10.3 km (4:53 / km) +152m 4:33 / km

Nice chilled social run

Tuesday Nov 20, 2018 #

Running (Shuoc Intervals) 47:18 [3] 10.0 km (4:44 / km) +107m 4:29 / km

5 hard laps
20s x 10 (20)
plus WU and WD

Monday Nov 19, 2018 #

Strength and Conditioning 1:00:00 [3]

Running 29:05 [3] 6.5 km (4:28 / km) +28m 4:23 / km

Easy run pre spin

Spinning 1:00:00 [3]

Tri spin session including 10 min WU/WD

Sunday Nov 18, 2018 #

Running warm up/down 20:00 [3] 4.2 km (4:46 / km)

Running race (SYXC) 26:36 [3] 6.6 km (4:02 / km) +157m 3:36 / km

Saturday Nov 17, 2018 #

Running warm up/down 20:00 [3] 3.4 km (5:53 / km)

Run to and from Parkrun plus a bit extra as a warm down

9 AM

Running (Parkrun) 19:13 [3] 5.0 km (3:51 / km) +54m 3:39 / km

Sheffield Hallam Parkrun - didn’t think I was gonna make it seeing as I woke up at quarter to 9. Haven’t done a Parkrun in ages so was nice just to see where my fitness is at the moment.

Friday Nov 16, 2018 #

Strength and Conditioning 1:00:00 [3]

Orienteering 40:13 [3] 7.5 km (5:22 / km) +143m 4:54 / km

Shuoc sprint training

Wednesday Nov 14, 2018 #

Strength and Conditioning 1:00:00 [3]

Running 35:39 [3] 8.0 km (4:27 / km) +114m 4:10 / km

Tuesday Nov 13, 2018 #

Strength and Conditioning 1:00:00 [3]

Running 44:08 [3] 9.2 km (4:48 / km) +109m 4:32 / km

Shuoc intervals 10 min hard then 30,40,50,60,50,40,30

Monday Nov 12, 2018 #

Spinning 1:00:00 [3]

Strength and Conditioning 45:00 [3]

Shuoc circuits followed by Mary’s mini Yoga class

Running 28:06 [3] 6.0 km (4:41 / km) +45m 4:31 / km

Short little run post circuits with Connor

Running 6:58 [3] 1.4 km (4:59 / km) +14m 4:44 / km

Run to circuits

Sunday Nov 11, 2018 #

Running warm up/down 17:16 [3] 3.0 km (5:45 / km)

Warm down around the lake with Katie

Running warm up/down 7:00 [3] 1.0 km (7:00 / km)

Orienteering 57:02 [3] 9.1 km (6:16 / km) +213m 5:37 / km

Friday Nov 9, 2018 #

Strength and Conditioning 1:00:00 [3]

Running 54:46 [3] 8.1 km (6:46 / km) +192m 6:03 / km

Run in the peaks with Joe, Mark and Alice.

Thursday Nov 8, 2018 #

Running 42:46 [3] 8.0 km (5:21 / km) +281m 4:33 / km

Shuoc Hils

Wednesday Nov 7, 2018 #

Strength and Conditioning 50:00 [3]

Running 32:51 [3] 6.5 km (5:03 / km) +108m 4:40 / km

Slow easy loop

Tuesday Nov 6, 2018 #

Running intervals 52:57 [3] 11.36 km (4:40 / km) +123m 4:25 / km

Shuoc intervals 6 min 30 s 5 min 30s 4m 30s 3min 30s 2 30s 1 30 grim

Monday Nov 5, 2018 #

Strength and Conditioning 1:00:00 [3]

11 AM

Running 54:28 [3] 11.6 km (4:42 / km) +148m 4:25 / km

Had to run to the shop to sort out social tops then ended up going for a run with Connor up porter - bonked out a little -

7 PM

Spinning 55:00 [3]

Sunday Nov 4, 2018 #

Running warm up/down 14:26 [3] 2.5 km (5:46 / km)

Warm down

Running warm up/down 11:27 [3] 2.0 mi (5:43 / mi)

Warm up

Orienteering race 42:50 [3] 9.1 km (4:42 / km) +54m 4:34 / km

Manchester City Race - was alright a few silly mistakes and went over my ankle not badly twice but started running a bit more steadily.
Bit annoyed with one of the optimum route choices including a bridge where you had to walk over it which was being inforced with no time out as I found it put me off more then anything.

Saturday Nov 3, 2018 #

Running warm up/down 11:19 [3] 2.1 km (5:23 / km)

Running warm up/down 11:16 [3] 2.1 mi (5:22 / mi)

Running warm up/down 5:55 [3] 1.0 km (5:55 / km)

Run inbetween races

Orienteering race 12:14 [3] 2.8 km (4:22 / km) +15m 4:15 / km

Offerton Sprint Race 1 -2nd ~30 seconds off Mary

Orienteering race 14:15 [3] 3.0 km (4:45 / km) +29m 4:32 / km

Sprint race number 2

Friday Nov 2, 2018 #

Strength and Conditioning 1:00:00 [3]

Orienteering 1:22:00 [3] 8.1 km (10:07 / km) +167m 9:11 / km

O training at Eccy woods so so grim

Running 14:40 [3] 2.1 km (6:59 / km)

Random running in Sheffield

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