Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Imogenpieters

In the 30 days ending Sep 30, 2020:

activity	#	time	miles		km		+m	load
Running	16	7:39:20	50.1	(9:10)	80.63	(5:42)	353	297.5
Orienteering	4	2:28:47	11.26	(13:13)	18.12	(8:13)	75	90.2
s+c	3	1:30:00						57.0
Total	23	11:38:07	61.36		98.75		428	444.7

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Wednesday Sep 30, 2020 #

5 PM

Orienteering 32:01 [3] 3.42 km (9:22 / km) +75m 8:26 / km
ahr:151 max:196

Tuesday Sep 29, 2020 #

5 PM

Running 23:49 [3] 3.64 km (6:32 / km)
ahr:163 max:200

Sunday Sep 27, 2020 #

3 PM

Running 25:05 [3] 4.44 km (5:39 / km) +96m 5:06 / km
ahr:171 max:205

Saturday Sep 26, 2020 #

1 PM

Running 28:51 [3] 4.64 km (6:13 / km) +63m 5:50 / km
ahr:176 max:197

Thursday Sep 24, 2020 #

5 PM

Running 26:11 [3] 5.0 km (5:14 / km)
ahr:165 max:206

650 hill x4, up and overs x8, bollard hill sprints x6
(wu+wd). Feeling pretty good and my coach commented that I maintained my pace if not got faster on all reps.

Wednesday Sep 23, 2020 #

5 PM

Running 30:24 [3] 2.29 km (13:16 / km) +72m 11:28 / km
ahr:147 max:181

6 PM

Running 5:24 [3] 0.68 km (7:57 / km) +11m 7:21 / km
ahr:146 max:184

Running 3:27 [3] 0.5 km (6:52 / km) +2m 6:45 / km
ahr:148 max:181

Tuesday Sep 22, 2020 #

5 PM

Running 24:32 [3] 5.53 km (4:26 / km)
ahr:163 max:193

Sunday Sep 20, 2020 #

Orienteering (Sandal Beat orienteering) 37:46 [3] 4.8 km (7:52 / km)

Been feeling slightly under the weather yesterday and in the morning today so didn't go 100%. Forgot my watch, so was added to a trace on strava. Blue course.

Thursday Sep 17, 2020 #

5 PM

Running 31:45 [3] 6.49 km (4:54 / km) +78m 4:37 / km
ahr:160 max:191

Wednesday Sep 16, 2020 #

4 PM

Running 28:34 [3] 4.84 km (5:54 / km) +31m 5:43 / km
ahr:178 max:192

Sunday Sep 13, 2020 #

11 AM

Running long (Long run) 1:17:40 [5] 14.06 km (5:31 / km)

Long run over stanage and back home. Fairly easy pace however very hard running within the first 3km as very strong winds over ankle braking moors so was hard to pick my route through the terrain, however good terrain training. Legs feeling good, knee slightly hurting towards the end however nothing to worry about at the moment. https://www.strava.com/activities/4053250608

Saturday Sep 12, 2020 #

s+c (Circuits/ strength ) 30:00 [4]

Focusing on legs and hip strength.

Friday Sep 11, 2020 #

Note
(rest day)

Tired from past few days and first week back at school.

Thursday Sep 10, 2020 #

6 AM

Running (Long Run) 45:00 [4] 7.89 km (5:42 / km)

Training as part of hallamshire harriers. Tonight we just did nearly 8km run with 1 km warm up before at a fairly comfortable but not conversational pace. We then did 2 100m hill sprints as part of the end of the others session. This was then followed by a 1km warm down. Achilles slightly hurting.

Wednesday Sep 9, 2020 #

7 AM

Orienteering (SYO club night) 39:00 [4] 5.0 km (7:48 / km)

SYO club night course in ecclesall woods, working on not getting pulled off bearing in the vegetation and the dark. Night orienteering. Pretty smooth with a few longer legs and butterfly loops. Warm up and warm down.

Tuesday Sep 8, 2020 #

6 AM

Running (Long repeats) 27:00 [5] 6.5 km (4:09 / km)

1.1km repeats 6 times with 3 mins rest in between each run. Part of hallamshire harriers and Simon (my running coach) was working on my technique especially making sure I don't bend over to far on steeper hills.
1.1km loop for both warm up (followed by drills) and warm down. Legs still slightly sore from last thursday.

Monday Sep 7, 2020 #

Note
(rest day)

Sunday Sep 6, 2020 #

11 AM

Running long (Cut short long run) 25:00 [3] 4.15 km (6:01 / km)

Planned to run 15km at a steady pace however my legs were still extremely painful after thursday so couldn't carry on. I'm sure the recovery run was good for my legs though.

Saturday Sep 5, 2020 #

s+c (Stretching) 30:00 [3]

3 PM

Running (Recovery run) 23:00 [3] 3.87 km (5:57 / km)

Legs so painful from thursday so did a lot of stretching and using the roller as well as a slow leg loosener run.

Friday Sep 4, 2020 #

5 PM

s+c (Workout and stretching) 30:00 [4]

Strength training working on core and just stretching my legs as extremely painful and tight from yesterday. Including some hip strengthening exercises with bands advised by my running coach.

Thursday Sep 3, 2020 #

6 PM

Running (Power session) 13:00 [5] 2.73 km (4:46 / km)

1km warm up followed by drills and some high knee run offs. (hallamshire harriers) 3x(100m slight hill x4 walk back down )with 10 mins rest in between each set. Full pelt sprints to maximum effort. 1km warm down. Really pleased with my running tonight, working on my drive. A lot harder session than I expected, I was shattered by the third set. (time including jogs in rest to stop muscles from seizing up)

Wednesday Sep 2, 2020 #

7 PM

Orienteering (O training) 40:00 [4] 4.9 km (8:10 / km)

SYO club night burbage mines contour only training. Horrible weather extremely windy and rainy. 3 mini courses working on staying on line and really picturing the terrain (quite hard in low vis).

Tuesday Sep 1, 2020 #

2 PM

Running (Recovery leg loosener) 20:38 [3] 3.38 km (6:06 / km)

Recovery jog. Still resting from the weekend. Feeling in pretty good shape.

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