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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OJ

In the 7 days ending Mar 22, 2015:

activity # timemileskm+m
  Running11 9:03:24 58.31(9:19) 93.85(5:47) 3228
  Yoga4 40:00
  Running Drills1 10:00
  Total15 9:53:24 58.31 93.85 3228
averages - sleep:8

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MoTuWeThFrSaSu

Sunday Mar 22, 2015 #

7 AM

Running 34:31 [2] 5.59 km (6:10 / km) +250m 5:03 / km
slept:9.5

Up the same way as yesterday, along a traverse, back via the train line to check out a viaduct to take AJ to later in the week.
1 PM

Running 1:45:11 intensity: (1:15:11 @2) + (30:00 @4) 13.09 km (8:02 / km) +1050m 5:44 / km

Rainy day in the morning, but the sun came out so took a run from Fornalutx straight up a gnarly trail to the main ridge. Had a play around on the plateau then retraced my steps back down. Ran 5x5min efforts on the up. Glad to get down in one piece.
8 PM

Yoga 10:00 [1]

Saturday Mar 21, 2015 #

1 PM

Running 2:05:34 intensity: (1:35:34 @2) + (30:00 @3) 16.36 km (7:41 / km) +900m 6:01 / km
slept:6.0

In Soller for hols. Arrived late and crashed out only to be woken at midnight by a poorly Alex. Spent a couple of fun-filled hours in the night washing sheets, rugs and pyjamas, luckily followed by a bit of a sleep in. Headed for the hills in the arvo for a run with a few bits of scramble, including a limestone ridge of jagged pavement. Got a bit lost on the way back down making it a longer outing than planned.
8 PM

Yoga 10:00 [1]

Friday Mar 20, 2015 #

6 AM

Running 34:58 [2] 7.09 km (4:56 / km) +150m 4:28 / km
slept:7.5

Morning run in the sun before a long day of traveling.

Thursday Mar 19, 2015 #

7 AM

Running 40:41 [2] 8.24 km (4:56 / km) +280m 4:13 / km
slept:7.5

IW via Greystones, Hangingwater and Crosspool. Legs tired on the hills.
5 PM

Running 25:00 [3] 5.0 km (5:00 / km) +110m 4:30 / km

HFW via our new neighbours' house.
8 PM

Yoga 10:00 [1]

Wednesday Mar 18, 2015 #

7 AM

Running 30:44 [2] 6.26 km (4:55 / km) +110m 4:31 / km
slept:8.5

IW moving OK but hip a bit stiff again.
11 AM

Running 56:59 intensity: (1:18 @2) + (10:18 @3) + (21:50 @4) + (23:33 @5) 14.15 km (4:02 / km) +100m 3:53 / km
ahr:171 max:202

Canal session of 800/200x8. Felt pretty good and enjoyed the session, tail wind on the return this time helped it to feel easier and times a bit faster. Wet and muddy underfoot.
5 PM

Running 20:00 [2] 4.0 km (5:00 / km)

HFW stuffed.

Tuesday Mar 17, 2015 #

7 AM

Running 42:41 [2] 8.91 km (4:47 / km) +160m 4:24 / km
slept:8.0

IW 5 parks.

Running Drills 10:00 [3]

En route drills and sprints.
5 PM

Running 27:05 intensity: (23:05 @2) + (4:00 @5) 5.16 km (5:15 / km) +118m 4:43 / km

HFW with 6xhill bounds thrown in for good measure. Lashing icy stair rods, but quite enjoyed it for the novelty.
8 PM

Yoga 10:00 [1]

Monday Mar 16, 2015 #

Note
slept:9.0 (rest day)

Proper all-singing-all-dancing rest day.

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