Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Henerzz

In the 7 days ending Feb 16, 2020:

activity	#	time	miles		km		+m
Running	10	6:30:23	45.33	(8:37)	72.95	(5:21)	984
Mountain bike	2	3:14:46	26.41	(8.1/h)	42.51	(13.1/h)	771
Orienteering	1	1:01:33	4.78	(12:53)	7.69	(8:00)	273
Total	12	10:46:42	76.52	(8:27)	123.15	(5:15)	2027
[1-5]	12	9:23:25

2:36

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Sunday Feb 16, 2020 #

12 PM

Orienteering 1:01:33 [3] *** 4.78 mi (12:53 / mi) +273m 10:56 / mi
shoes: XTRM (2nd pair)

Nice bit of practice over haywood Warren on an old m18e map. Focused on slowing down and staying in contact. Felt better than normal, but then a storm Dennis came when I reached Abraham’s valley so I headed home.

Running warm up/down 26:44 [1] 3.25 mi (8:14 / mi) +104m 7:29 / mi
shoes: XTRM (2nd pair)

1 PM

Running warm up/down 39:16 [1] ** 3.7 mi (10:37 / mi) +122m 9:38 / mi
shoes: XTRM (2nd pair)

The worst blister I have had since Jk longs. Went to check it out by broc hill and found a whole in my sock surrounded with blood. Vapro socks aren’t very good at all.

Saturday Feb 15, 2020 #

8 AM

Running (Parkrun. ) 18:02 [4] 3.04 mi (5:56 / mi) +44m 5:41 / mi

I wasn’t really expecting much after the ride yesterday. But I came second to will anyway. Achilles was a little tight so will probably take it easy for a little bit. Legs felt really heavy.

9 AM

Running warm up/down 4:20 [1] 0.41 mi (10:34 / mi) +7m 10:03 / mi

Run to the car.

Running warm up/down 12:00 [1] 1.01 mi (11:53 / mi) +19m 11:14 / mi

Warm down with Will.

Friday Feb 14, 2020 #

2 PM

Mountain bike (SandC) 2:36:50 ** 22.18 mi (8.5 mph) +717m
ahr:141 max:188

Nice ride to start the holidays. Pretty wet and sketchy but not too bad that it wasn't enjoyable.

Thursday Feb 13, 2020 #

9 AM

Running 28:08 [1] 2.57 mi (10:57 / mi) +39m 10:27 / mi

Wednesday Feb 12, 2020 #

10 AM

Running 42:00 [1] ** 4.03 mi (10:25 / mi) +86m 9:46 / mi

Real easy run with Fly, before tempo later.

6 PM

Running tempo 34:31 ** 5.41 mi (6:23 / mi) +88m 6:04 / mi
ahr:173 max:185 shoes: On cloudflow

Ran with Matt for the first couple miles, but then he dropped off because of asthma. Felt pretty good, but had no reason to push so just kept to the pace Paul told me to do on the training plan. Definitely going to have a recovery tomorrow morning, then probably bike on Friday to try and get some skill back before the alps in summer.

Note:
Feel quite fast lately and seem to have an almost perfect balance of Long:speed-work:recovery. Injury wise I’m pretty sound, just the ‘maybe stress fracture’ on my foot hurting fairly bad if I land on any pointed rocks now and again.
Diet wise: I really need to go back to the Ital way. Kind of dropped off it a bit to be honest.
Overall, feeling good quite good for racing.

Running warm up/down 15:37 1.91 mi (8:11 / mi) +9m 8:04 / mi
ahr:151 max:184 shoes: On cloudflow

7 PM

Running warm up/down 15:24 1.9 mi (8:06 / mi) +41m 7:36 / mi
ahr:152 max:160 shoes: On cloudflow

Tuesday Feb 11, 2020 #

6 PM

Running intervals 53:08 [4] 4.76 mi (11:10 / mi)
shoes: S-lab sense 7

Fast session with Gratton. But did a little too much yesterday so I was struggling on a couple laps. Guess I had to learn some way about the consequence of doing a long run before a speed day.
1200m (meant to be 1600m)
800m
400m
1km

7 PM

Mountain bike 37:56 [3] 4.23 mi (6.7 mph) +54m

Monday Feb 10, 2020 #

10 AM

Running long 1:41:13 ** 13.34 mi (7:35 / mi) +427m 6:54 / mi
ahr:159 max:188 shoes: F-lite 195

Nice windy long run up Sherbrooke and down Abrahams. Had to be careful down Abraham's because of my foot, but felt pretty good in everything else and had a good cadence. Just a bit slow pac wise because of the slippy conditions.

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