Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TH

In the 7 days ending Aug 14, 2011:

activity	#	time	miles		km		+m
Running	5	3:16:44	20.97	(9:23)	33.74	(5:50)	834
Orienteering	2	36:59	5.0	(7:24)	8.05	(4:36)	175
Total	5	3:53:43	25.97	(9:00)	41.79	(5:36)	1009

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Sunday Aug 14, 2011 #

7 AM

Running 36:57 5.47 km (6:45 / km) +96m 6:12 / km
ahr:119 max:156 shoes: new blue saucony

Just went on a run by the lake. Some strides thrown in.

Saturday Aug 13, 2011 #

10 AM

Running 16:57 [3] 2.26 km (7:30 / km) +121m 5:55 / km
shoes: xtalons

In Annecy warm up and some strides.

Orienteering 15:59 3.57 km (4:29 / km) +158m 3:40 / km
shoes: xtalons

annecy race from somewhere maybe Swiss mens test race.

I did wobble coming out of 3 and then going to 4 finding the alley. After that though I was very on the ball and pleased with the whole thing.

Running 13:55 [2] 2.1 km (6:38 / km) +71m 5:40 / km
shoes: xtalons

following Sarah round a control pick.

Friday Aug 12, 2011 #

8 AM

Running 23:35 4.48 km (5:16 / km) +165m 4:27 / km
ahr:152 max:163 shoes: new blue saucony

Just a small morning loop to get the legs moving. Nothing else planned. Playing this so safe as really not feeling grand - though nothing majorly the problem. Just a bit flat.

Wednesday Aug 10, 2011 #

11 AM

Running 21:07 3.34 km (6:19 / km) +93m 5:33 / km
ahr:141 max:166 shoes: xtalons

Orienteering 21:00 4.48 km (4:41 / km) +17m 4:36 / km
ahr:167 max:180 shoes: xtalons

Riccarton. Very good. Slight wobble at number 1 though line went straight through hedge and looked like a gap. Saw on GPS after that others had same problem. Smooth through most, spotted the trick around 8. Building works gave me problems around 13/14. Then I did make a mistake not seeing a hedge.

Apart from this mistake which maybe lost up to 1 minute, I was going very well.

Not feeling physically 100%. Wet and miserable. Taking it all very easy this week, no double days and lots of rest, need to recover. Better to be missing a little sharpness than ill.

Running 7:55 1.22 km (6:29 / km) +3m 6:25 / km
ahr:129 max:142

Monday Aug 8, 2011 #

6 PM

Running 22:47 4.15 km (5:29 / km) +154m 4:38 / km
ahr:122 max:139 shoes: new blue saucony

Running 34:02 7.11 km (4:47 / km) +57m 4:36 / km
ahr:162 max:186 shoes: new blue saucony

A session on pacing. Can't remember it exactly but something like:

1x800 (at 5km pace) 2.5something
3x500 (at 3km pace) cant remember
1x800 (at 5km pace) 2.50something lower I think
5x300 (at 3km pace) 55??
1x800 2.49 maybe?

Felt ok session, nothing special. back tightening up.

Running 19:29 3.61 km (5:24 / km) +73m 4:54 / km
ahr:149 max:162 shoes: new blue saucony

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