Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 10T

In the 7 days ending Feb 19, 2018:

	activity	#	time	miles		km		+m
	Run	5	2:53:18	21.44	(8:05)	34.5	(5:01)	614
	Strength & Conditioning	5	2:47:00
	Drills	2	1:07:00	2.86	(23:26)	4.6	(14:34)
	Orienteering	1	54:15	4.29	(12:39)	6.9	(7:52)	142	26 /	26c	100%
	Intervals	1	42:41	4.78	(8:56)	7.69	(5:33)	116
	Total	13	8:24:14	33.36		53.69		872	26 /	26c	100%
averages - sleep:6

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Monday Feb 19, 2018 #

5 PM

Drills 32:00 [2] 2.3 km (13:55 / km)
(injured) shoes: New Balance Roads

ShUOC drills. Knee hurting after yesterday's orienteering.

6 PM

Strength & Conditioning 30:00 [2]
(injured)

Core (15) & Knee rehab/ rolling (15)

Sunday Feb 18, 2018 #

Event: YHOA Superleague Middle Distance

11 AM

Orienteering race 54:15 [5] **** 6.9 km (7:52 / km) +142m 7:08 / km
spiked:26/26c (injured) shoes: Inov8 X-Talons 212

Tankersley Middle O, Black course
Off to a rocky start, making a few mistakes at controls 5 and 8, and a butterfly mistake at control 13 (15). As I got into the race, I found my rhythm and my nav and pace improved. Good pre-BUCS training!

Knees are getting better, but still sore & worn. Gotta be careful this week...

Run warm up/down 12:20 [2] 2.5 km (4:56 / km) +28m 4:40 / km
shoes: Inov8 X-Talons 212

Warm Up with Woodley

2 PM

Run warm up/down 30:06 [2] 6.1 km (4:56 / km) +92m 4:35 / km
shoes: Inov8 X-Talons 212

Cool Down with Woodley. Was a bit naughty and wore my Talons on tarmac, not good for them, but only 6 km.

Saturday Feb 17, 2018 #

12 PM

Run tempo 17:00 [1] 3.6 km (4:43 / km)
shoes: Inov8 Trail-O

Various stints of control hanging/ collecting for the JROS weekend.

Friday Feb 16, 2018 #

Strength & Conditioning 42:00 [3]

ShUOC circuits to round of a triple day! Exhausted, but have to return to the library :/

7 AM

Drills 35:00 [2] 2.3 km (15:13 / km)
(injured) shoes: New Balance Roads

Early morning drills

11 AM

Run 37:32 [3] 7.3 km (5:08 / km) +158m 4:38 / km
(injured) shoes: New Balance Roads

Run around Endcliffe Park, helping Gittins train for his half marathon

Thursday Feb 15, 2018 #

Strength & Conditioning 35:00 [3]

Standard 20 core + 15 mins of knee rehab and rolling due to running too far yesterday!

Wednesday Feb 14, 2018 #

Strength & Conditioning 30:00 [3]
slept:6.0

Standard 20 of core with 10 of knee rehab/ rolling

3 PM

Run 1:16:20 [3] 15.0 km (5:05 / km) +336m 4:35 / km
(injured) shoes: Inov8 Trail-O

Great run up Porter with Nathan! Not sure whether I can class myself as inured, more on the road to recovery. Felt my knees on the way down from Porter, gave up on me in the end, ran too far. Feel OK an hour after getting back though, so not all bad.

Tuesday Feb 13, 2018 #

Intervals 42:41 [2] 7.69 km (5:33 / km) +116m 5:10 / km
(injured) shoes: Inov8 X-Talons 212

ShUOC intervals. Slow and steady, testing and building up the knee.

8 AM

Strength & Conditioning 30:00 [3]

Core + Knee Rehab & Rolling

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