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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Chloe

In the 30 days ending Nov 30, 2018:

activity # timemileskm+m
  Orienteering3 3:27:53 14.01(14:50) 22.55(9:13) 650
  Running6 3:20:32 14.27(14:03) 22.97(8:44) 73
  Stretching/Core6 2:55:00
  Gym5 2:34:04 31.14 50.12 100
  Pilates2 1:30:00
  Pole Vault1 1:00:00
  Total13 14:47:29 59.43 95.64 823

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Wednesday Nov 28, 2018 #

Gym (Bike ) 20:00 [3] 9.22 km (2:10 / km)
ahr:125 max:153

Gym (Treadmill) 14:00 [3] 2.0 km (7:00 / km) +100m 5:36 / km

Played it safe with running as arch is still quite painful

Stretching/Core 20:00 [3]

2 x 20 reps
Crunches
Bicycle crunches
Sit ups
Russian twists
Side plank dips
Plank dips
V-sits
Six-inch foot raises

Tuesday Nov 27, 2018 #

Gym (Bike ) 20:00 [3] 8.25 km (2:25 / km)
ahr:115 max:153

Stretching/Core 20:00 [3]

Monday Nov 26, 2018 #

Pole Vault 1:00:00 [3]

Sunday Nov 25, 2018 #

Orienteering race 1:32:21 [3] 8.16 km (11:19 / km) +410m 9:03 / km
ahr:156 max:196

Friday Nov 23, 2018 #

Gym (Bike ) 15:33 [3] 6.0 km (2:36 / km)
ahr:101 max:138

Legs felt quite tight today so kept it steady ready for the weekend

Stretching/Core 45:00 [3]

Thursday Nov 22, 2018 #

Stretching/Core 30:00 [3]

20 secs on 10 secs rest - 2 sets
Press ups
Crunches
Dorsal raises
V-sits
Side sit ups
Russian twists
1 min of each exercise - 2 sets
Plank - with single leg raises
Bridge - with single leg raises
2 min wall sit

Running warm up/down (Track) 5:03 [3] 0.8 km (6:19 / km)
ahr:158 max:165

Running (Track) 18:17 [3] 3.2 km (5:43 / km)
ahr:171 max:184

Running (Track) 8:52 [3] 1.6 km (5:32 / km)
ahr:166 max:186

Running warm up/down (Track) 5:04 [3] 0.84 km (6:02 / km)
ahr:161 max:168

Wednesday Nov 21, 2018 #

Gym (Bike ) 40:00 [3] 18.4 km (2:10 / km)
ahr:130 max:163

Gym (Weights ) 30:00 [3]

Monday Nov 19, 2018 #

Running 32:06 [3] 3.44 km (9:20 / km) +37m 8:51 / km
ahr:133 max:167

Recovery run with mum

Pilates 45:00 [3]

Sunday Nov 18, 2018 #

Orienteering race 1:04:23 [4] 8.65 km (7:27 / km) +76m 7:08 / km
ahr:165 max:183

Messed up #11 as didn't go far enough so then ended up dropping down too far.

Thursday Nov 15, 2018 #

Stretching/Core 30:00 [3]

20 secs on, 10 secs rest
4 sets of each
Push ups
Sit ups
Dorsal raises
Squats
Plank
6 inch raises
Diamond push ups
Mountain climbers

Running warm up/down 6:00 [3] 0.8 km (7:30 / km)

Running (Track) 45:00 [3] 1.89 km (23:49 / km)

2x3x300 with 2 mins rest, then 5 mins between sets

Running warm up/down 4:00 [3] 0.4 km (10:00 / km)

Wednesday Nov 14, 2018 #

Running (Road) 38:23 [3] 6.0 km (6:24 / km) +36m 6:13 / km
ahr:164 max:187

Gym (Bike) 10:23 [4] 5.5 km (1:53 / km)
ahr:129 max:150

Gym (Rower) 4:08 [3] 0.75 km (5:31 / km)
ahr:118 max:141

Stretching/Core 30:00 [3]

Tuesday Nov 13, 2018 #

Note
(rest day)

Revising for mocks

Monday Nov 12, 2018 #

Running 29:00 [2] 3.0 km (9:40 / km)
ahr:144 max:163

Recovery run with mum

Pilates 45:00 [3]

Sunday Nov 11, 2018 #

Orienteering 51:09 [4] 5.74 km (8:55 / km) +164m 7:48 / km
ahr:171 max:191

Happy with run as didn't manage to make any mistakes for a change

Running warm up/down 8:47 [3] 1.0 km (8:47 / km)

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