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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: noRa

In the 7 days ending Jan 19, 2014:

activity # timemileskm+m
  Cycling4 2:20:00 24.85(5:38) 40.0(3:30)
  Running3 2:00:59 10.46(11:34) 16.83(7:11) 110
  Strength and Conditioning2 2:00:00
  Orienteering2 1:19:32 5.98(13:17) 9.63(8:16) 195
  Cross Trainer2 55:00 4.47(12:18) 7.2(7:38)
  Spinning1 42:00 9.94(4:13) 16.0(2:38)
  Stretching/Physio2 25:00
  Total9 9:42:31 55.71 89.66 305
  [1-5]9 9:17:31

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MoTuWeThFrSaSu

Sunday Jan 19, 2014 #

Running warm up/down 40:00 [2] 4.0 km (10:00 / km) +60m 9:18 / km

WU with Andrew and WD a bit of the urban race with mum

Orienteering 25:09 [3] 3.78 km (6:39 / km) +70m 6:05 / km

Mixed Sprint Relay, Leg 2 for a Clyde team.
Was horrible weather so didn't really enjoy it much but was fun using the new touch free SI. No problems orienteering wise.

Knee started to hurt a bit.

Friday Jan 17, 2014 #

Cycling warm up/down 20:00 [1] 5.0 km (4:00 / km)

Spinning 42:00 [4] 16.0 km (2:38 / km)
ahr:170 max:184

Spin class. Was good, think i preferred this to the wed lunchtime one.

Cross Trainer warm up/down 10:00 [2] 1.4 km (7:09 / km)

Easy 10mins after spinning just to loosen off a bit.

Stretching/Physio 15:00 [0]

Stretching and rolling

Thursday Jan 16, 2014 #

Cycling 30:00 [1] 7.0 km (4:17 / km)

7 AM

Strength and Conditioning 1:00:00 [3]

WU, Front squat, KB SL dead lift, OH press, Nordics, Side bend. 2x Circuit, didn't have time to stay for the 3rd.
6 PM

Running warm up/down 11:21 [2] 1.8 km (6:18 / km) +50m 5:32 / km

Orienteering 54:23 [3] 5.85 km (9:18 / km) +125m 8:24 / km
ahr:166 max:183

Mass start night-o on Blackford Hill. 3 butterfly loops and then a loop in the woods. Aim was just to try and keep running steadily and to be accurate. Bad route choice on 19-20 and ended up on a really steep and slippy slope. Then was slightly too low for 24 and went to the crag instead of the boulder. Good fun.

Running warm up/down 9:05 [1] 1.36 km (6:41 / km)

Wednesday Jan 15, 2014 #

Cycling warm up/down 30:00 [2] 8.0 km (3:45 / km)

Cross Trainer 45:00 [3] 5.8 km (7:46 / km)

Sore and tired! Felt better once got going. Just easy, rolling hills workout.

Stretching/Physio 10:00 [0]

Tuesday Jan 14, 2014 #

Cycling 1:00:00 [2] 20.0 km (3:00 / km)

7 AM

Strength and Conditioning 1:00:00 [3]

Longer WU then back squat, OH press and Box jump SL land + stick. Usual circuit . Stretching and rolling.
6 PM

Running warm up/down 25:00 [2] 3.8 km (6:35 / km)

Jogging and drills.

Running 21:00 [4] 3.87 km (5:26 / km)
ahr:170 max:181

3x 5mins at threshold, 2mins in-between. Managed to get my HR at the right level which was good, not as bad as i thought it would be. Went about 1km each time. Didn't do the 3x3mins because didn't want to do too much volume.

Running warm up/down 14:33 [2] 2.0 km (7:17 / km)

Monday Jan 13, 2014 #

Note
(rest day)

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