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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: noRa

In the 7 days ending Sep 7, 2014:

activity # timemileskm+m
  Orienteering4 2:23:27 13.62(10:32) 21.92(6:33) 275
  Strength and Conditioning2 2:00:00
  Cycling2 1:20:00 15.53(5:09) 25.0(3:12)
  Running3 56:10 1.93 3.1
  Stretching/Physio2 40:00
  Spinning2 10:00
  Total6 7:29:37 31.08 50.02 275
  [1-5]6 6:49:37

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Sunday Sep 7, 2014 #

Running warm up/down 15:00 [1]

Orienteering race 44:10 [4] 4.97 km (8:53 / km) +130m 7:52 / km
ahr:167 max:181

British Middle Champs

Saturday Sep 6, 2014 #

Running warm up/down 25:00 [1]

Orienteering race 16:53 [5] 2.89 km (5:51 / km) +30m 5:33 / km
ahr:176 max:182

British Sprint Champs - Women's Open Heat 3

Orienteering race 15:37 [5] 2.84 km (5:30 / km) +25m 5:16 / km
ahr:178 max:186

British Sprint Champs - Women's Open B final.

Thursday Sep 4, 2014 #

Spinning warm up/down 5:00 [1]

Strength and Conditioning 1:00:00 [3]

Pretty similar to Tues with a bit more core at the end. MB sit ups, leg raises, MB side toss, static spiderman and side plank. Fingers crossed for less doms this time!

Stretching/Physio 20:00 [0]

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

Wednesday Sep 3, 2014 #

Running 16:10 [3] 3.1 km (5:13 / km)
ahr:152 max:166

Run home from the flat. Mostly downhill.

Orienteering 26:34 [3] 4.42 km (6:01 / km) +30m 5:49 / km
ahr:160 max:172

Sprint course round Riccarton.
Not feeling my best, some ab doms from the gym combined with stomach cramps not making running very easy! But still was good to get back into a sprint mindset before the weekend, had forgotten that Riccarton had such tricky bits!

Tuesday Sep 2, 2014 #

Strength and Conditioning 1:00:00 [3]

WU (hip flexor, band walks, SL squat, lunges, TRX row, goblet squat, spiderman, broomstick mobility). Agility ladder, hurdles, reverse lunge (15kg), OH press (12.5kg). Core circuit 3 times round 10x MB sit up, russian twist, leg raises.

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

To and from gym

Spinning warm up/down 5:00 [1]

Quick spin before starting the session.

Stretching/Physio 20:00 [0]

Need to start logging this again to make sure I keep doing it!

Monday Sep 1, 2014 #

Orienteering 40:13 [3] 6.8 km (5:55 / km) +60m 5:40 / km
ahr:162 max:179

ESOC social, Currie.
Had the theme of only connect. As you went round the course had to write down the word at each of the controls and then once back work out which words went together and the connections between them. Navigation wasn't too hard, though it was difficult to find some of the words at the site cos the map was vague and some were a bit hidden. So I wasted 2-3mins at 7 looking but couldn't find it. Anyway was good fun and nice to get out.

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