Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jed

In the 7 days ending Aug 19, 2018:

activity

time

miles

Running

5:38:26

36.98

(9:09)

59.52

(5:41)

Strength and Conditioning

1:30:00

Orienteering

1:02:11

8.21

(7:35)

13.21

(4:42)

Cycling

48:30

9.51

(5:06)

15.3

(3:10)

Yoga

40:00

Total

9:39:07

54.7

88.03

[1-5]

8:59:07

2:28

0:00

» now

Sunday Aug 19, 2018 #

Running warm up/down 25:29 [3] 4.04 km (6:18 / km)
shoes: Saucony Peregrine 7

Inc. drills.

Orienteering race 21:08 [5] 4.95 km (4:16 / km)
shoes: Saucony Peregrine 7

Killingworth, ran course 4 rather than women's open for more of a sprint distance. Went out hard with an aim of just going for it (Dad started 5secs behind me on a different course but with the same first control for pressure). Generally went well, a few places where I woosed too much. Easy last few so really tried to put the foot down as if it was an easy section at the end of sprint relay.

Orienteering 8:02 [3] 1.43 km (5:37 / km)
shoes: Saucony Peregrine 7

Simplification. Only allowed to look at the map in the (enlarged) circles.

Orienteering 4:36 [4] 0.83 km (5:33 / km)
shoes: Saucony Peregrine 7

Control flow. Not allowed to look at the map in the (enlarged) circles.

Orienteering 5:38 [5] 1.39 km (4:03 / km)
shoes: Saucony Peregrine 7

Mass start, head to head, gaffled courses with Dad's shorter and Mum's shorter again. Ran past the path to my first control but Dad did too. Came into 3 all together and then 6 all close, kept the lead right until the final control when I had a longer gaffle so Dad got ahead but I chased as hard as I could. Super fun!

Saturday Aug 18, 2018 #

Running 1:00:29 [3] 9.73 km (6:13 / km)
shoes: Saucony Peregrine 7

Jed home - pre breakfast, pre wedding. Almost all off-road around some of my favourite trails. Enjoyed it so much, barely saw a sole - really miss this.

Friday Aug 17, 2018 #

Cycling 48:30 [3] 15.3 km (3:10 / km)
shoes: Asics GT-1000 2

WoL out to Colinton tunnel. Strong headwind all the way out but blown home. A bit too stop start compared to cycle path but supposed to be an easy day and enjoyed it, much better than the gym.

Thursday Aug 16, 2018 #

Running warm up/down 36:53 [3] 6.52 km (5:39 / km)
shoes: Asics GT-1000 4 (2)

Running tempo 20:00 [4] 5.0 km (4:00 / km)
shoes: Asics GT-1000 4 (2)

Last session with Lydia before her year abroad, going to really miss her positive company! Comfortable 20min tempo with Lydia cutting a bit on each big lap so we could run together. Feeling pretty good and nice not to be doing laps of the track for a change despite it being really busy and windy.

Wednesday Aug 15, 2018 #

Running warm up/down 34:00 [3] 6.0 km (5:40 / km)
shoes: Asics GT-1000 2

Strength and Conditioning 30:00 [3]
shoes: Asics GT-1000 2

Yoga 40:00 [0]

Running warm up/down 21:20 [3] 3.57 km (5:59 / km)
shoes: Asics GT-1000 4

With bag so not so swift.

Orienteering 22:47 [4] 4.61 km (4:57 / km)
shoes: Asics GT-1000 4

King's Park & Torbex. Headed across to FVO sprint again and another worthwhile trip. Good course on another completely new area to me. Again trying not to totally overdo it so going at a fast enough speed to get benefit. Next week I'm going to run the short all out as race practice as have a slightly shorter track session planned and do need to practice back to back days pre Denmark/Czech WC without being silly. Especially happy with how I approached the controls in wooded sections, safe routes allowed me to run confidently and spike the controls. Lots of route choice so will analyse these, tried to be decisive and pick routes which suited me. Definitely thinking about "where the control will be" which helped with looking at the map less. Really enjoyed it.

Tuesday Aug 14, 2018 #

Running warm up/down 36:05 [3] 5.82 km (6:12 / km)
shoes: Asics GT-1000 4

Inc. drills.

Running intervals 26:34 [5] 5.14 km (5:10 / km)
shoes: Asics GT-1000 4

Feeling a bit flat on w/u but pretty happy with session. 10x400m (80secs). Solo and a strong headwind on first and last 100m so mentally tough but sometimes could use random person ahead or behind to really push on.

Monday Aug 13, 2018 #

Running warm up/down 34:00 [3] 6.0 km (5:40 / km)
shoes: Asics GT-1000 2

Strength and Conditioning 1:00:00 [3]
shoes: Asics GT-1000 2

Running 43:36 [3] 7.7 km (5:40 / km)
shoes: Asics GT-1000 4 (2)

Easy with Sophie, time flew by except maybe going up WoL step back to Haymarket.

« Earlier | Later »