Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Chloe

In the 7 days ending Dec 9, 2018:

activity

time

miles

Running

3:19:11

13.08

(15:14)

21.05

(9:28)

196

Pole Vault

1:00:00

Stretching/Core

30:00

Total

4:49:11

13.08

21.05

196

1:22

0:00

» now

Sunday Dec 9, 2018 #

Running race 41:43 [3] 5.49 km (7:36 / km) +65m 7:10 / km
ahr:171 max:193

Saturday Dec 8, 2018 #

Running warm up/down 5:00 [3] 0.4 km (12:30 / km)

+ drills. Day of training at Epping forest with the east mids junior squad before Epping competition on Sunday

Running 14:44 [3] 1.7 km (8:40 / km) +41m 7:44 / km
ahr:151 max:184

Route choice exercise with Immy. We both discussed different routes then choice one each to see which one would be better.

Running 11:32 [3] 1.22 km (9:27 / km) +24m 8:36 / km
ahr:169 max:186

Short compass - working on bearings and pacing. Seeing how vegetation can affect things and what to do when this happens.

Running warm up/down 7:00 [3] 0.6 km (11:40 / km)

+ drills. Warm up after lunch

Running 34:27 [3] 3.44 km (10:01 / km) +30m 9:36 / km
ahr:164 max:185

Relocation exercise with Rachel. Took it in turns to take other person to a place near the control then they have to relocate from there to control. Managed to forget to take my compass but did well without it.

Running warm up/down 10:00 [3] 1.2 km (8:20 / km)

Helped to collect in controls so took it as a cool down jog.

Friday Dec 7, 2018 #

Note
(injured) (rest day)

Ankle still a bit sore so resting it. Hopefully it should be alright for the weekend

Thursday Dec 6, 2018 #

Stretching/Core 30:00 [3]
(injured)

4x10
Squats
Press ups
Sit ups

Then did two sets of speed bounces and on third set managed to go over on ankle so just did some core instead so no running tonight :( Should be fine by weekend but if not will just play it safe so can continue training as of next week

20x
Sit ups
Russian twists
Crunches
Bicycle sit ups
1 min plank

Tuesday Dec 4, 2018 #

Running (Track) 45:00 [3] 2.8 km (16:04 / km)

4x200 (hard) with 200m recovery (jog)
4x100 with 100 recovery
4x50 with 50 recovery
5 min recovery between each distance

Running warm up/down 5:00 [3] 0.8 km (6:15 / km)

Running warm up/down 2:50 [3] 0.4 km (7:05 / km)

Monday Dec 3, 2018 #

Running 21:55 [3] 3.0 km (7:18 / km) +36m 6:54 / km
ahr:143 max:169

Nice run with mum

Pole Vault 1:00:00 [3]

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