Attackpoint - performance and training tools for orienteering athletes

Training Log: EPOCspookster

In the last 7 days:

	activity	#	time	miles		km		+ft
	Trail running	3	5:12:42	30.57	(10:14)	49.2	(6:21)	4850
	Urban Orienteering	1	37:18	5.24	(7:07)	8.44	(4:25)	200
	Intervals	1	26:00	3.11	(8:22)	5.0	(5:12)	200
	Road running	1	15:00	1.55	(9:39)	2.5	(6:00)
	Total	4	6:31:00	40.48	(9:40)	65.14	(6:00)	5250
averages - weight:151lbs

3:58

0:00

Thursday May 26 #

Intervals 26:00 [3] 5.0 km (5:12 / km) +200ft 4:54 / km
shoes: Hoka Clifton 7 Grey

12 x 300m with 1 min rest.
Brighouse old railway line. All ok, just.

Trail running 10:00 [3] 2.0 km (5:00 / km) +100ft 4:39 / km
shoes: Hoka Clifton 7 Grey

Warm up/down.

Tuesday May 24 #

Trail running 3:58:42 [3] 36.5 km (6:32 / km) +4000ft 5:36 / km
weight:150lbs shoes: Hoka Challenger 6 Orange

Full lap of Holme Valley Circular Walk starting from Honley church. 1 litre water, 2 x mini ham wrap, one mars bar. Energy level was good throughout run. Both ITB tight and really restricting my running from 25km. Hips sore and poor flexibility.

Sunday May 22 #

Urban Orienteering 37:18 [3] 8.44 km (4:25 / km) +200ft 4:16 / km
shoes: Hoka Rocket X

Manchester Urban race.
Quentin 38, Tim 39, Martin 39.
Ran a controlled pace and was averaging 4:15 for the first half then slowed by steps around #14-#15 (4:52km) and an overshoot at #18 (4:57km).
Splits show I lost 30s at #10 and 30s at #18. 19 fastest splits helped to compensate for these lazy errors.

Road running 15:00 [3] 2.5 km (6:00 / km)
shoes: Hoka Rocket X

Warm up/down.