Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: АТ

In the 7 days ending May 13, 2018:

	activity	#	time	miles		km		+m				load
	Running	6	4:19:07	32.47	(7:59)	52.26	(4:57)	649				143.5
	XT	5	2:30:03									52.9
	Orienteering	2	2:00:43	10.89	(11:05)	17.53	(6:53)	547	36 /	38c	94%	61.5
	Stretching/ Rolling	6	1:43:00
	S & C	3	1:40:00									50.0
	Total	17	12:12:53	43.37		69.79		1196	36 /	38c	94%	307.9
	[1-5]	12	10:29:53
averages - sleep:8.8

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Sunday May 13, 2018 #

10 AM

Orienteering 1:18:09 **** 12.21 km (6:24 / km) +347m 5:36 / km
ahr:148 max:171 spiked:14/16c shoes: Inov8 X-Talon 200

WU

Yvette Baker Quali - Newton Fell - Green.

CD extended.

8 PM

Stretching/ Rolling 20:00 [0]

Saturday May 12, 2018 #

1 PM

Running warm up/down 12:39 2.5 km (5:04 / km)
ahr:147 max:156 shoes: Salomon S-Lab Sonic

Running race 16:40 [5] 5.0 km (3:20 / km)
shoes: Asics Piranha SP5

Cumbria 5000m Champs - 16.40.5

Only me and one other person, who didn't want to race but was forced into it. So basically just a time trial which was not ideal to run any sort of time but just got on with it. Feeling alright for ~3km then died a solo death and the lap times dropped off quite spectacularly. Anyway its a base time and not too bad.

Will run the Podium 5km in mid June and hopefully since its a race get a much better time. More speedy sessions coming up in prep for that!

Running warm up/down 16:39 3.01 km (5:32 / km) +1m 5:31 / km
ahr:145 max:154 shoes: Salomon S-Lab Sonic

9 PM

XT (Turbo) 30:00 [1]
ahr:107 max:117

Spinning the legs out as they felt fairly wrecked post race.

Stretching/ Rolling 15:00 [0]

Friday May 11, 2018 #

7 AM

Note
slept:9.0 (rest day)

12 PM

XT (Elliptical) 30:00 [1]
ahr:106 max:120 shoes: Nike Lunaracer +3 SP16

S & C 30:00 [2]
shoes: Nike Lunaracer +3 SP16

Core + Maintenance. G.

7 PM

Note

May Ball.

Thursday May 10, 2018 #

7 AM

XT (Swimming) 30:00 [2]
slept:8.0

Tired when I woke up but feeling really good in the pool.

5 PM

Running 21:05 4.19 km (5:02 / km) +61m 4:42 / km
ahr:140 max:157 shoes: Inov8 X-Talon 200

Orienteering 42:34 *** 5.32 km (8:00 / km) +200m 6:44 / km
ahr:158 max:173 spiked:22/22c shoes: Inov8 X-Talon 200

WCOC SS18 - Dalegarth - Results

Very nice course in a very nice area on a very nice evening. Nice.
(Also orienteered fairly well :)

Running 15:11 2.34 km (6:30 / km) +7m 6:24 / km
ahr:148 max:171

5 * Hill Sprints

CD.

9 PM

Stretching/ Rolling 15:00 [0]

Wednesday May 9, 2018 #

7 AM

Running 19:33 3.75 km (5:13 / km) +92m 4:39 / km
ahr:134 max:152 shoes: Inov8 TrailTalon 275

Morning one over the hill. Lavely views as per :)

4 PM

Running 1:01:08 12.0 km (5:06 / km) +325m 4:29 / km
ahr:144 max:162 shoes: Inov8 TrailTalon 275

Soggy Murthy miles. Classic.

S & C 40:00 [2]

Core + Strength. Just some light weights.

8 PM

Stretching/ Rolling 17:00 [0]

Tuesday May 8, 2018 #

7 AM

XT (Swimming) 30:00 [2]
slept:9.0

Standard stuff, feeling fairly g.

4 PM

Running intervals 1:08:32 13.96 km (4:54 / km) +53m 4:49 / km
ahr:150 max:184 shoes: Inov8 X-Talon 200

WU

3 * (1600m [1min] 400m [2min])
Grass track at school, better conditions than last week but still damp out. 16s went faster but 4s slowed down. Anyway feeling more runner esque than last week at least!

5 * Strides
Much more comfortable this week, maybe some speed coming back?

CD.

9 PM

Stretching/ Rolling 16:00 [0]

Monday May 7, 2018 #

9 AM

XT (Cycling) 30:03
ahr:123 max:153 slept:9.0 shoes: Giro Triple

11.74 km, 119m, 23.4 km/h.

Easy ride out.

S & C 30:00 [2]

Core + Maintenance.

3 PM

Running 27:40 5.52 km (5:01 / km) +110m 4:33 / km
ahr:151 max:167 shoes: Inov8 TrailTalon 275

Easy one by crummock. Bit hilly for proper recovery but good fun.

9 PM

Stretching/ Rolling 20:00 [0]

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