Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: conör

In the 7 days ending Apr 2, 2017:

	activity	#	time	miles		km		+m	load
	Run (road)	4	4:46:25	35.57	(8:03)	57.24	(5:00)	161	677.2
	Run (grass/off-road)	2	1:26:50	10.46	(8:18)	16.84	(5:09)	283	205.9
	Climbing	1	1:10:00						35.0
	Total	6	7:23:15	46.03		74.08		444	918.1
	[1-5]	6	6:48:15
averages - sleep:7.5 weight:70.8kg

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Friday Mar 31, 2017 #

1 PM

Run (road) 37:24 [2] 7.55 km (4:57 / km) +56m 4:47 / km

To Greenwich

Run (grass/off-road) 6:48 [1] 1.02 km (6:42 / km)

Drills

Run (grass/off-road) hills 35:33 6.05 km (5:52 / km) +253m 4:51 / km

Greenwich hills
8 x 75s (2 mins)
6 x 30s (1 min)

Run (road) 42:05 [2] 8.51 km (4:57 / km) +42m 4:49 / km

Tempted by the DLR but struggled home.

Thursday Mar 30, 2017 #

8 AM

Note
slept:7.5 weight:70.7kg

C • Colour change 9

9 PM

Run (road) 45:24 [3] 10.47 km (4:20 / km) +23m 4:17 / km

Bit of a late one out to TB and back. Nice and warm and kinda quiet in a weird way that didn't have anything to do with how loud it was. I had just seen a film with ghosts and stuff so could have been to do with that.

Wednesday Mar 29, 2017 #

11 AM

Note
slept:7.5 weight:71kg

3 PM

Run (road) 51:31 [3] 11.27 km (4:34 / km) +15m 4:32 / km

Tuesday Mar 28, 2017 #

6 PM

Run (road) 27:02 [2] 5.7 km (4:44 / km) +6m 4:43 / km

Run (road) 10:29 [1] 0.49 km (21:29 / km) +3m 20:52 / km

Drills

Run (road) 12:27 [2] 1.15 km (10:51 / km) +1m 10:47 / km

Strides and more drills

Run (road) 30:08 6.55 km (4:36 / km)

VPTHAC intervals.
3 min time trial thing going as fast as possible and noting where you ended up. 5-6min rest then before
5 x 3:18 (1 min) with the idea that you want to get as far as you did on the 3 min one on each rep.
Got a bit further that the 3 min on each one so maybe could have done it a bit harder. Legs were feeling good, but my lungs weren't too happy, especially on the last one.

Run (road) 29:55 [1] 5.55 km (5:24 / km) +15m 5:19 / km

Lap of WSC, started heading home before I realised I left my thermal. Wasn't where I'd left it so down to the clubhouse to find it then home.

Monday Mar 27, 2017 #

5 PM

Run (grass/off-road) 44:29 [2] 9.77 km (4:33 / km) +30m 4:29 / km

Calf seemed a bit twingy after yesterday's run so an easy one on grass as much as possible. Was grand once I'd warmed up but it's a bit sore again now.

6 PM

Climbing 1:10:00

Got another blue, definitely not the way you're supposed to do it though. More progress on the red in the Monkey House as well, and a bit more core stuff.

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