Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Csmith

In the 7 days ending Apr 21, 2018:

activity	#	time	miles		km		+m
Running	10	9:58:05	71.54	(8:22)	115.14	(5:12)	2163
Orienteering	1	2:00:01	8.16	(14:42)	13.14	(9:08)	621
Swimming	1	1:00:00
Total	11	12:58:06	79.71		128.28		2784

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Saturday Apr 21, 2018 #

3 PM

Running 53:24 [3] 12.13 km (4:24 / km) +70m 4:17 / km

First run on this taper week and something not quite clicking weather it be the heat or breaking in the new shoes I'm not sure but just didn't get in a rhythm.

Friday Apr 20, 2018 #

Note
(rest day)

Taper

10 PM

Swimming 1:00:00 [3]

Thursday Apr 19, 2018 #

11 AM

Running 48:34 [3] 10.15 km (4:47 / km) +26m 4:43 / km

fields boggy this not fun!!

7 PM

Running 57:02 [3] 12.91 km (4:25 / km) +51m 4:20 / km

first run with the harriers

8 PM

Running 7:09 [4] 2.18 km (3:17 / km) +31m 3:04 / km

5 x 440m reps not a session just keeping legs turning at speed

Wednesday Apr 18, 2018 #

9 AM

Running 24:15 [3] 5.14 km (4:43 / km) +39m 4:33 / km

3 PM

Running warm up/down 14:08 [3] 3.11 km (4:33 / km) +23m 4:23 / km

Running 54:19 [3] 9.62 km (5:39 / km) +509m 4:28 / km

3 x killer mile up/down, super hot so really hard to push all the way up especially on the final rep.

Running warm up/down 15:28 [3] 3.08 km (5:01 / km) +21m 4:51 / km

Tuesday Apr 17, 2018 #

10 AM

Running 27:00 [3] 5.1 km (5:18 / km) +45m 5:04 / km

stiff legs

6 PM

Running 1:20:27 [3] 16.0 km (5:02 / km) +344m 4:32 / km

yeah track was a bad idea so did this instead, last hill session tomorrow then will do a few easy 400m reps on Thursday as part of a morning run.

Monday Apr 16, 2018 #

Running long 3:30:48 [3] 35.0 km (6:01 / km) +925m 5:19 / km

last long run before three peaks fell race, very happy with this run on tired legs after the weekend the pace was good my aim for three peaks is under 4 hours at 6:15 pace that my have me finish in 3:56:30 of course 3 more km than today's run and alot more climb but feeling confident.

Sunday Apr 15, 2018 #

Running warm up/down 5:31 [3] 0.72 km (7:40 / km) +79m 4:57 / km

Orienteering race 2:00:01 [4] 13.14 km (9:08 / km) +621m 7:23 / km

epic run, loved it had one big mistake at number 7 where i couldn't make scene of the map and lost a solid 10 minutes apart from that was mostly good few wobbles but was sticking to big features just need more confidence in my planning and navigation.

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