Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Csmith

In the 7 days ending Mar 24, 2018:

activity	#	time	miles		km		+m
Running	11	12:01:09	84.63	(8:31)	136.19	(5:18)	2704
Gym	1	1:30:00
Swimming	1	1:00:00
Orienteering	1	55:08	4.54	(12:09)	7.3	(7:33)	173
Drills, strides	1	45:00
Total	12	16:11:17	89.16		143.49		2877

3:31

0:00

» now

Saturday Mar 24, 2018 #

8 AM

Running 24:04 [2] 4.13 km (5:50 / km) +46m 5:31 / km

morning shake out for me, work out for calvin whos still working towards that sub 25 5km. your getting there pal!

3 PM

Running 1:06:48 [4] 16.01 km (4:10 / km) +70m 4:05 / km

Running warm up/down 9:40 [3] 2.02 km (4:47 / km)

Friday Mar 23, 2018 #

11 AM

Running long 3:23:24 [3] 31.3 km (6:30 / km) +1140m 5:30 / km

Legs took a long time to warm up into this run but got there in the end and was golden, still not back to the pace I'd like on these longer runs but give it a couple more weeks and I should be all set before the 3 peaks at the end of April.

Thursday Mar 22, 2018 #

4 PM

Swimming 1:00:00 [3]

Legs feeling super, plan is to keep them that way up until the JK.

Wednesday Mar 21, 2018 #

10 AM

Running warm up/down 9:08 [3] 1.6 km (5:42 / km) +43m 5:02 / km

Orienteering 55:08 [3] 7.3 km (7:33 / km) +173m 6:45 / km

Kinda bimbled round this and was very slow for a middle distance style course but confidence is low due to not racing in a while and going out to train on your own with out an event being on doesn't really motivate you to push hard. The nav was good when I wasn't second guessing myself but that comes with more races and more confidence just need to trust in what I'm doing.

Running warm up/down 9:06 [3] 1.8 km (5:03 / km) +11m 4:54 / km

4 PM

Running warm up/down 5:25 [3] 1.1 km (4:55 / km) +12m 4:40 / km

Running hills (5x1km up/down) 51:54 [4] 10.0 km (5:11 / km) +360m 4:24 / km

Running warm up/down 5:30 [3] 1.1 km (5:00 / km) +8m 4:49 / km

Tuesday Mar 20, 2018 #

8 AM

Running (morning shake out) 21:27 [3] 4.48 km (4:47 / km) +31m 4:38 / km

4 PM

Running warm up/down 23:30 [3] 5.0 km (4:42 / km) +29m 4:34 / km

Running intervals (3 x 1mile) 17:59 [4] 5.0 km (3:36 / km)

Running intervals (10 x 200(200)) 17:34 [5] 4.0 km (4:24 / km)

Running warm up/down 23:24 [3] 4.57 km (5:07 / km) +46m 4:52 / km

Monday Mar 19, 2018 #

10 AM

Running 1:27:15 [3] 15.75 km (5:32 / km) +315m 5:02 / km

plod in the slush and tiptoeing on the ice in some places.

5 PM

Running warm up/down 11:33 [3] 2.21 km (5:14 / km) +89m 4:21 / km

Running hills (10x 15~20 sec hill sprint) 2:51 [4] 0.64 km (4:26 / km) +94m 2:34 / km

Running warm up/down 9:14 [3] 1.98 km (4:40 / km) +3m 4:38 / km

Drills, strides (Shuoc drills) 45:00 [3]

Sunday Mar 18, 2018 #

9 AM

Running 1:25:28 [3] 16.5 km (5:11 / km) +288m 4:46 / km

3 PM

Running 25:24 [3] 5.0 km (5:05 / km) +112m 4:34 / km

pre gym shake out, roads starting to get really icy now!!!

Gym 1:30:00 [3]

Running 10:31 [3] 2.0 km (5:16 / km) +7m 5:10 / km

back down the hill from the gym, trying not to fall over...

« Earlier | Later »