Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: camd

In the 7 days ending May 5, 2017:

activity	#	time	miles		km		+m
Running	4	2:22:45	17.71	(8:04)	28.5	(5:01)	490
Strength/Conditioning	2	1:48:00
Road Cycle	1	45:16	11.81	(15.6/h)	19.0	(25.2/h)	338
Orienteering	1	40:00	3.48	(11:30)	5.6	(7:09)	80
Drills/Strides	1	10:00
Total	5	5:46:01	32.99		53.1		908

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Friday May 5, 2017 #

Strength/Conditioning 54:00 [2]

Left quad was a bit painful

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Saucony Type A6

Wednesday May 3, 2017 #

Running intervals (Track) 20:28 [4] 6.2 km (3:18 / km)
shoes: Saucony Type A6

Great to be back running on the track! Mixed Nick Willis type session tonight, 2*600, 2k, 2*600, 1k, 2*400. Targets: 1:54, 7:15, 1:54, 3:35, 76. Times were 1:56, 1:56, 7:09, 1:54, 1:53, 3:24, 1:09, 1:07. First two 600m the guy pacing me was doing a shit job. Pretty pleased to run so nicely after so little speed work recently, the 1k in particular felt effortless.

Running warm up/down 27:30 [1] 5.5 km (5:00 / km) +100m 4:35 / km
shoes: Saucony Type A6

With 2 hill sprints thrown in the warm up. New addition to the program

Drills/Strides 10:00 [2]

No gym today to conserve some sore muscles

Tuesday May 2, 2017 #

Running (Spontaneous Waitak Easy) 1:13:47 [2] 12.6 km (5:51 / km) +350m 5:09 / km
ahr:149 max:186 shoes: Icebug Acceleritas4 (no3)

A beautiful day and free public transport meant I couldn't resist running somewhere high. So spontaneously I took a train to Swanson for a run in the hills. Nice little run up to the top of Mt something-I-can't-spell, AMAZING 360 view of the entire city and both coastlines. Definitely worth the effort!

Monday May 1, 2017 #

Running warm up/down 11:00 [1] 2.2 km (5:00 / km) +40m 4:35 / km
shoes: Saucony Type A6

Strength/Conditioning 54:00 [2]

Back in the gym. Cutting short most exercises as my body simply won't be ready for this type of loading again - been a little while since my last solid SC block!

Road Cycle 45:16 [2] 19.0 km (25.2 kph) +338m
ahr:151 max:173

And so it begins again. The shorter loop to begin with, a little wind making things interesting. Coach said I could lengthen this a bit (90mins total?) to add in some volume - will see how I feel next week.

Sunday Apr 30, 2017 #

Note
(rest day)

Glad to have a rest now its all over! My main worry is how sore my legs have gotten - credit to my nutrition and emphasis on sleep, energy levels have remained fairly high. However legs weren't up to 2 weeks in terrain

Saturday Apr 29, 2017 #

Orienteering (Pre-running,controlpickup) 40:00 [1] ***** 5.6 km (7:09 / km) +80m 6:40 / km
shoes: Icebug Acceleritas4 (no3)

WMG Long final control wake up and pick up. Probably some extra on top of this. Orienteering was pretty tricky - I was still making small mistakes on the pick up! (on controls I had visited 3 times :O). Quite like this area, its a shame it's going straight under embargo.

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