Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: EuanT

In the 31 days ending Dec 31, 2019:

	activity	#	time	miles		km		+m				load
	Run	20	11:30:38	68.15	(10:08)	109.68	(6:18)	1745				614.2
	Orienteering	9	8:33:32	33.06		53.2		1027	21 /	24c	87%	505.6
	Strength and Conditioning	3	46:26	0.62		1.0						16.6
	Stretching and Rolling	2	12:00
	Total	26	21:02:36	101.83		163.88		2772	21 /	24c	87%	1136.4
	[1-5]	25	20:50:36
averages - rhr:58

2:31

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» now

Tuesday Dec 31, 2019 #

9 AM

Run tempo 10:05 [3] 2.42 km (4:10 / km) +18m 4:01 / km
ahr:167 max:183

2 lap tempo run down the block was all i had time for but it was better than nothing.

Run warm up/down (431) 4:31 [1] 0.7 km (6:27 / km)

Stretching and Rolling 5:00 [0]

Sunday Dec 29, 2019 #

11 AM

Run warm up/down 2:37 [1] 0.42 km (6:14 / km)
ahr:140 max:160

Run long 56:52 [3] 10.0 km (5:41 / km) +185m 5:12 / km
ahr:168 max:186

Nice run on a nice day. Would have liked to go for a little longer was restricted by the a walk.

Saturday Dec 28, 2019 #

10 AM

Orienteering warm up/down 27:14 [1] 1.44 km (18:55 / km) +67m 15:21 / km

Hanging controls

Run warm up/down 4:42 [1] 0.54 km (8:42 / km) +51m 5:55 / km
ahr:139 max:165

Run (SYO training) 32:30 [3] 3.3 km (9:51 / km) +200m 7:33 / km

Orienteering warm up/down 22:03 [1] 1.94 km (11:22 / km) +70m 9:38 / km

Friday Dec 27, 2019 #

Run 9:24 [3] 1.14 km (8:15 / km)
ahr:167 max:176

10 AM

Run warm up/down 19:54 [2] 2.31 km (8:37 / km) +43m 7:53 / km
ahr:144 max:176

Run to hill

Run hills 17:05 [4] 3.25 km (5:15 / km) +131m 4:22 / km
ahr:163 max:180

Thursday Dec 26, 2019 #

Orienteering 1:02:41 [3]
ahr:165 max:188

Running the brown fron the rivelin event last year

Tuesday Dec 24, 2019 #

1 PM

Run 1:09:01 [3] 12.95 km (5:20 / km) +264m 4:50 / km
ahr:165 max:177

Sunday Dec 22, 2019 #

11 AM

Run warm up/down 9:42 [1] 1.23 km (7:53 / km) +8m 7:38 / km

Orienteering 1:07:23 [4] 11.84 km (5:41 / km) +135m 5:23 / km
ahr:169 max:183

Practicing running hard when I can, which ended up being most of it apart from a few times when I decided to go straight and got caught in brambles.

Run warm up/down 2:27 [1] 0.27 km (9:04 / km)

Saturday Dec 21, 2019 #

11 AM

Orienteering warm up/down 13:20 [2] 1.57 km (8:30 / km) +49m 7:21 / km
ahr:149 max:170

Little warm up loop

Orienteering 24:03 [3] 2.52 km (9:33 / km) +55m 8:36 / km
ahr:160 max:179

'pinball' exercise which involved lots of changes of direction. Found it quite hard to get up to speed because of the holly bushes and short legs.

Orienteering 10:04 [3] 1.23 km (8:11 / km) +40m 7:02 / km
ahr:160 max:174

Orienteering warm up/down 9:34 [1] 1.14 km (8:24 / km) +25m 7:34 / km
ahr:157 max:180

Collecting controls

Thursday Dec 19, 2019 #

6 PM

Run warm up/down 8:38 [1] 1.14 km (7:34 / km) +3m 7:28 / km
ahr:126 max:139

Run 10:48 [4] 2.73 km (3:57 / km) +44m 3:40 / km

Hard race pace to tire out for the hills

Run warm up/down 7:15 [1] 1.08 km (6:43 / km) +11m 6:23 / km
ahr:142 max:147

Run hills 12:59 [4] 2.34 km (5:33 / km) +84m 4:42 / km
ahr:149 max:161

6x's 200m sprint with a jog down again

Run hills 8:20 [4] 0.91 km (9:09 / km)
ahr:129 max:151

6x's 70m sprint, walk down recovery

9 PM

Stretching and Rolling 7:00 [0]

Wednesday Dec 18, 2019 #

7 PM

Orienteering warm up/down 6:32 [1] 1.03 km (6:21 / km) +13m 5:58 / km
ahr:149 max:158 rhr:58

Putting out controls for the kids on the field.

Orienteering (Night Score) 34:17 [3] **** 5.41 km (6:20 / km) +119m 5:43 / km
ahr:170 max:203 spiked:21/24c

Wet but not too cold. Got all of them with little trouble but was pleased with the speed that i was going at night even though I wasn't pushing it completely- definitely better than the Hawkshead relay .

Strength and Conditioning (Ciruits) 19:55 [2] 1.0 km (19:55 / km)
ahr:161 max:189

Christmas themed? Feel like some aspects of my strength are improving especially doing things whilst balancing. However the upper body still needs some work.

Tuesday Dec 17, 2019 #

3 PM

Run (Easy Run) 43:27 [2] 7.53 km (5:46 / km) +93m 5:26 / km
ahr:159 max:182 rhr:58

Easy run up the valley. Felt fine, thinking about whether in need some proper flats with more support.

Sunday Dec 15, 2019 #

10 AM

Run warm up/down 18:00 [1] 1.8 km (10:00 / km)

Orienteering (No Compass) 30:00 [4] 5.0 km (6:00 / km)

Saturday Dec 14, 2019 #

10 AM

Run warm up/down (Compass Exercises ) 23:43 [1] 2.63 km (9:01 / km) +94m 7:39 / km
ahr:153 max:173

Orienteering 45:07 [3] 4.87 km (9:16 / km) +79m 8:34 / km
ahr:163 max:182

Orienteering (Exit) 19:42 [3] 1.92 km (10:16 / km) +37m 9:22 / km
ahr:169 max:200

Run warm up/down 8:55 [1] 1.65 km (5:24 / km)
ahr:159 max:169

2 PM

Run warm up/down 11:56 [1] 1.07 km (11:09 / km) +50m 9:02 / km
ahr:155 max:179

Orienteering (Middle) 37:11 [3] 3.4 km (10:56 / km) +103m 9:30 / km
ahr:173 max:189

Run warm up/down 5:00 [1] 0.6 km (8:20 / km)

Thursday Dec 12, 2019 #

6 PM

Run 34:58 [3] 5.69 km (6:09 / km) +107m 5:37 / km
ahr:159 max:187

Supposed to be an easy run but was a bit harder than I would have liked, guess that's what happens when you run with a group.

Wednesday Dec 11, 2019 #

Note
(rest day)

Decided not to do physical at club night and give myself a bit of a rest

Tuesday Dec 10, 2019 #

6 PM

Run warm up/down 14:55 [1] 1.61 km (9:16 / km) +20m 8:43 / km
ahr:138 max:164

Run 23:00 [3] 4.5 km (5:07 / km)

Continuous run with a few fast laps or sprints involved
Was meant to be 30 but dropped out before the end because the legs were still feeling rather heavy from the weekend.