Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Whitesheep

In the 7 days ending Oct 4, 2015:

activity	#	time	miles		km		+m	load
Off-road running	3	3:07:46	24.48	(7:40)	39.4	(4:46)		92.1
Running (buggy/bag)	4	1:00:00	6.4	(9:22)	10.3	(5:50)		12.0
S&C	2	55:00						28.0
Orienteering	1	24:48	3.04	(8:09)	4.9	(5:04)		16.2
Total	8	5:27:34	33.93		54.6			148.2

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Sunday Oct 4, 2015 #

12 PM

Off-road running long 1:36:00 19.9 km (4:49 / km)
shoes: inov8 road-x 233 (iv)

Nomansland common and redwickbury, back via nickey line. It was a quicker run than it looks, with 5 slowish ks (2 to start, 2 slogging over a ploughed field when I lost the path, and 1 staggering home at the end).
Picked it up to marathon pace for the last few k, very tough as I was a bit low on blood sugar. Great training though. Lovely day for it.
So that ended up being quite a tough weekend, little training during the week due to that small cold so I felt fresh enough for a bit of an overload.

Saturday Oct 3, 2015 #

9 AM

Off-road running tempo 18:47 [4] 5.0 km (3:45 / km)
shoes: inov8 f-lite 195

St. Albans
Nice steady tempo effort and it felt not quite easy but definitely relaxed

Off-road running intervals 2:45 [5] 1.0 km (2:45 / km)
shoes: inov8 f-lite 195

then 6x 200m with progressively worsening form!
Coach Emma was on the sidelines with some tips. I do not run like a sprinter even over 200s! She said I should lift my knees; I did and thought I was bounding in exaggerated style like doing drills; she said mmm, no, not so much. Learned something there I think.
Times 32-33 secs on the slight downhill and 33-34 on the slight up. Which actually is pretty good for my level so maybe I should be focusing a bit more on technique.

C • Orienteers are notorious... 2

Orienteering race 24:48 4.9 km (5:04 / km)
shoes: inov8 f-lite 195

then HH sprint champs + extension.
Pushed for the first 2k club champs in 10:08, then eased back to a steadier pace for the (much easier) second part. The second part had a fair bit of dead running due to permissions so actually ended up keeping a similar overall pace.

Off-road running warm up/down 30:00 [1] 5.0 km (6:00 / km)
shoes: inov8 f-lite 195