Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Csmith

In the 7 days ending Apr 22, 2017:

activity	#	time	miles		km		+m
Running	5	3:59:54	32.81	(7:19)	52.8	(4:33)	132
Orienteering	2	2:38:30	14.79	(10:43)	23.8	(6:40)	429
Swimming	3	2:00:00
Gym	1	1:30:00
Total	7	10:08:24	47.6		76.6		561

2:21

0:00

» now

Saturday Apr 22, 2017 #

Running long 1:18:31 [4] 16.4 km (4:47 / km) +50m 4:43 / km

Good long run across the fields, was a nice day but very hot so was taking on water ever 20 minutes. hit good 4:15 pace on the first 2km out to the field so good speed in the legs will to a short tempo run tomorrow to reassure that speed.

Friday Apr 21, 2017 #

Running 54:41 [3] 12.0 km (4:33 / km) +30m 4:30 / km

Same loop as Wednesday but at an easier pace, giving the legs a little rest.

Swimming (recovery) 30:00 [3]

Thursday Apr 20, 2017 #

Swimming 1:00:00 [3]

Running warm up/down 3:32 [3] 0.8 km (4:25 / km)

Running warm up/down (Drills) 2:35 [3] 0.5 km (5:10 / km)

Running intervals (3x1.6km) 17:27 [5] 4.8 km (3:38 / km)

5:58
5:52
5:37

Running intervals (4x400m) 4:59 [5] 1.6 km (3:07 / km)

1:13
1:15
1:14
1:17

Running warm up/down 2:16 [3] 0.5 km (4:32 / km)

Wednesday Apr 19, 2017 #

Running 51:00 [4] 12.0 km (4:15 / km)

Gym 1:30:00 [3]

Tuesday Apr 18, 2017 #

Note

Quite pleased with The weekend overall, orienteering really well 90% of The time and I gave my all on every race running about the same pace on the 3 forest days so consistent wich is good just need to have abit more focus inside the circle then just get faster but had great fun each day and enjoyed it so very happy.

Swimming 30:00 [3]

Recovery

Monday Apr 17, 2017 #

Orienteering race 45:01 [5] 7.0 km (6:26 / km) +210m 5:36 / km

Probably my best run of the weekend technicaly, navigated well but legs were so tired the whole way.

Sunday Apr 16, 2017 #

Running warm up/down 17:56 [3] 3.2 km (5:36 / km) +52m 5:11 / km

Orienteering race 1:53:29 [5] 16.8 km (6:45 / km) +219m 6:20 / km

Died on the last loop after the spectator control running slowly then.

Running warm up/down 6:57 [3] 1.0 km (6:57 / km)

« Earlier | Later »