Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: camd

In the 30 days ending Jun 30, 2015:

activity	#	time	miles		km		+m
Running	7	4:10:01	33.67	(7:26)	54.19	(4:37)	954
Strength/Conditioning	1	1:30:00
Orienteering	3	1:18:27	8.45	(9:17)	13.6	(5:46)	165	54 /	55c	98%
Total	10	6:58:28	42.12		67.79		1119	54 /	55c	98%

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Monday Jun 29, 2015 #

Running (Long recovery) 54:57 [2] 11.7 km (4:42 / km) +164m 4:23 / km
shoes: Saucony Guide 8

Nice recovery run. Meant to be a 50 minute road bike but bike hasn't arrived yet so turned into a slightly longer than 50 minute recovery run.

Sunday Jun 28, 2015 #

Orienteering (Long) 47:24 [4] **** 8.3 km (5:43 / km) +50m 5:33 / km
ahr:187 max:192 spiked:19/20c shoes: Innov8 X-Talon 212

Nice training in woodhill. Straight line distance 8.0km so wasnt quite on the line all the time but decent. Made a small mistake (20s) on 11 and executed 12 badly (20s) otherwise clean.

Running warm up/down (Woodhill run in/out) 23:30 [2] 4.3 km (5:28 / km) +120m 4:48 / km
ahr:170 max:188 shoes: Innov8 X-Talon 212

Saturday Jun 27, 2015 #

4 PM

Orienteering (Sprint) 23:09 [4] ** 3.8 km (6:06 / km) +81m 5:30 / km
spiked:18/18c shoes: Saucony Guide 8

What a mess. One control missing (miles away in wrong place), a gate was closed blocking a main route choice and a film crew had set up for a commercial in the event centre! Map was all slippery stairs - pretty tough going for my first run on stairs since breaking my leg and pretty slow.

5 PM

Orienteering (Sprint) 7:54 [3] * 1.5 km (5:16 / km) +34m 4:44 / km
spiked:17/17c shoes: Saucony Guide 8

Second run on same map - shorter course. Just took it easy but was much smoother and a little faster. Stairs sucked again

Tuesday Jun 23, 2015 #

5 PM

Running (Uptempo) 25:27 [4] 6.26 km (4:04 / km) +125m 3:42 / km
ahr:176 max:188 shoes: Saucony Guide 8

Felt sluggish uphill, probably from sitting still all day studying and from my first full 'week' of full training again.

Monday Jun 22, 2015 #

Running (Long run) 1:01:25 [2] 12.95 km (4:45 / km) +263m 4:18 / km
ahr:152 max:174 shoes: Saucony Guide 8

60 minute low intensity run, building base

Sunday Jun 21, 2015 #

2 PM

Strength/Conditioning (Spin Biking, Rowing) 1:30:00 [4]

Gym ses simulating long run with high intensity intervals both rowing machine and spin biking

Saturday Jun 20, 2015 #

7 PM

Running (Testing) 25:20 [3] 5.6 km (4:31 / km) +109m 4:07 / km
shoes: Saucony Guide 8

Testing of how long/hard can I run - should get into more structured training this week now that I am confident of running at 80-90%

Thursday Jun 18, 2015 #

7 PM

Running (Testing) 24:41 [4] 6.08 km (4:04 / km) +38m 3:56 / km
shoes: Saucony Guide 8

More testing - this time a sustained 6km run on relative flat uptempo. Feeling stronger and more confident in my ankle and new shoes.

Wednesday Jun 17, 2015 #

5 PM

Running (Testing) 34:41 [2] 7.3 km (4:45 / km) +135m 4:21 / km
shoes: Saucony Guide 8

Restart of testing after ankle pronation injury as a complication of breaking my leg. Also the first run of my attackpoint blog. Today testing new shoes as well - seem to have fixed my pronation and given me more confidence then ever in my running. Felt much faster than normal for this amount of effort. Positive signs.

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