Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: markg

In the 7 days ending Mar 25, 2007:

activity	#	time	miles		km		+m
Orienteering	2	2:02:15	9.13	(13:23)	14.7	(8:19)	100
Running	2	1:15:00	9.44	(7:56)	15.2	(4:56)	20
Cycling	1	20:00
Running Drills	1	15:00
Total	5	3:52:15	18.58		29.9		120

1:35

0:00

» now

Saturday Mar 24, 2007 #

Orienteering 1:35:00 [1] 10.0 km (9:30 / km) +80m 9:08 / km
ahr:130 max:173 shoes: Icebug MR3 BUGrip

Checking out control sites on Nose Hill for a training event this Wed. Nose Hill was mapped with 2.5m contours so I'm running a contour-only course using some of the finer details on the map.

Friday Mar 23, 2007 #

Running warm up/down 18:30 [1] 3.5 km (5:17 / km)
ahr:132 max:153 shoes: Nike Free Trail 5.0

Warm up for intervals with a couple of run-throughs.

Running intervals (Undisciplined Intervals) 23:00 [4] 4.7 km (4:54 / km)
max:185 shoes: Nike Free Trail 5.0

Crappiest interval session ever. Started off aiming to do some 3 min ints … I bailed on the first one at 2:40 followed by a 2:30 rest, the second I only managed 1:18 followed by a 2:30 rest and then managed 4 × ~1:30 with ~1:30 floats. I think next time I should start a little slower …

Note: Just measured that first interval - it was close to 900m and around 3min/km which is very fast for me! No wonder I died.

Running warm up/down 9:30 [2] 1.6 km (5:56 / km)
ahr:155 shoes: Nike Free Trail 5.0

Warm down

Thursday Mar 22, 2007 #

Running Drills 15:00 [3]
shoes: Nike Free Trail 5.0

Forgot to take house keys to work so with nothing to do but wait for Megan in the evening I decided to do some running drills … didn't have much enthusiasm but at least the sun was out and it was warm …

Wednesday Mar 21, 2007 #

Note

Back to the physio today, a different guy this time because usual one is on holiday. He thinks the heart of it is an over dependence on my left hamstring which makes the hamstring tight and twitchy and causes bad form hence the shin problems. Received some more painful massage (including around the stomach) and left knee is taped again.

Running warm up/down 24:00 [3] 5.4 km (4:27 / km) +20m 4:22 / km
ahr:150 max:161 shoes: Adidas Supernova Control

From home to UoC for orienteering, putting out 2 controls and home again.

Orienteering 27:15 [3] 4.7 km (5:48 / km) +20m 5:41 / km
ahr:164 max:179 shoes: Adidas Supernova Control

Interesting map memory exercise at UoC. Took it pretty easy and felt okay. Exercise was a bit easy because of my familiarity with the UoC campus. Running distance 5.8km (4:42/km)

Tuesday Mar 20, 2007 #

Note
(rest day)

Work got in the way.

Monday Mar 19, 2007 #

Cycling 20:00 [1]
ahr:130 max:135

Short recovery ride at lunch to try and restore some vigour to my legs after skiing. Followed by a little stretching and a hot-cold shower. Quads are still pretty fatigued.