Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: noRa

In the 7 days ending Jun 19, 2016:

activity	#	time	miles		km		+m
Cross Trainer	2	1:45:00	9.76	(10:46)	15.7	(6:41)
Stretching/Physio	3	1:30:00
Strength and Conditioning	2	1:10:00
Orienteering	3	1:04:50	7.6	(8:32)	12.23	(5:18)	80
Running	3	57:52	6.08	(9:31)	9.79	(5:55)	85
Cycling	1	42:00	9.94	(4:13)	16.0	(2:38)
Pilates/Yoga	1	10:00
Total	9	7:19:42	33.38		53.72		165
[1-5]	8	5:49:42

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Sunday Jun 19, 2016 #

11 AM

Running warm up/down 9:56 [1] 1.67 km (5:57 / km)
ahr:135 max:156 shoes: Asics GT2000

Round the field with Zoe and the Maxwells and a couple of drills

Orienteering race 18:04 [4] 3.43 km (5:16 / km) +35m 5:01 / km
ahr:163 max:175 shoes: Asics GT2000

Race 1: Queens Park with Bolton School.
Quite easy navigationally and didn't go out hard enough really but 8-12 was the slightly trickier bit and I clearly wasn't concentrating enough. Maybe took the wrong routes on 9 and 10, and to 11 I got confused and thought you couldn't go along beside the building so went back down the steps and round the bottom ~15s lost. Then to 12 got a little confused and started back towards 7. Very hesitant on the last control too.

Running warm up/down 8:03 [1] 1.25 km (6:26 / km) +20m 5:58 / km
ahr:137 max:154 shoes: Asics GT2000

With Zoe and Kirstin round the park.

1 PM

Running warm up/down 5:00 [1] 0.7 km (7:09 / km)
ahr:119 max:138 shoes: Asics GT2000

Just a little one, quite difficult to know when to WU because we had to hang around to get sheparded to the start location, also ankle/foot starting to niggle so kept it short.

Orienteering race 15:07 [5] 3.2 km (4:43 / km) +15m 4:37 / km
ahr:170 max:184 shoes: Asics GT2000

Race 2: Horwich Town, mass start.
Better, always run better head to head. Still too slow, but was concentrating better. Very slight wobble to my 12 (52-65), hadn't planned ahead properly but otherwise was ok.

Running warm up/down 12:35 [1] 1.96 km (6:25 / km) +13m 6:13 / km
ahr:130 max:151 shoes: Asics GT2000

With Kirstin and Zoe and then back to the car.

Saturday Jun 18, 2016 #

Cross Trainer 1:00:00 [3] 8.7 km (6:54 / km)
ahr:130

Steady, was v boring until I started watching the Scotland vs Japan rugby game.

Strength and Conditioning 10:00 [1]

Want to be able to do a chin up without needing a jump so did 4x5 with 1min each leg BOSU inbetween.

Friday Jun 17, 2016 #

Running 22:18 [2] 4.21 km (5:18 / km) +52m 4:59 / km
ahr:145 max:176 shoes: Asics GT2000

Just a little one, plan was to stop if my ankle started to hurt. Wanted to feel like I was working so did 10 x 30s (30s) in the middle. No pain until after :)

Pilates/Yoga 10:00 [1]

Core I didn't do yesterday, 8 ab exercises 30:10 +90s plank and a little bit of yoga.

Stretching/Physio 1:00:00 [0]

So much tightness everywhere, not good, have got to do proper stretching sessions more often!

Thursday Jun 16, 2016 #

10 AM

Strength and Conditioning 1:00:00 [1]

Usual WU: Thoracic stuff, wall squat, KB hip hinge, inch worm, press ups, SL box squat, TRX, Bulgarian squat, spiderman, pull ups 3x5 and some hanging, BOSU. Couple of box jumps.
Reverse OH Lunge: 3x10 25, 25, 25kg
Back Squat: 3x8 (20) 40, 50, 54
Deadlift: 3x5 (50) 70, 74, 80kg
Bench press: 3x5 (20) 40, 40, 40kg
No time for anything else. Will do some core tomorrow.

6 PM

Cycling 42:00 [2] 16.0 km (2:38 / km)

In the gym with Kirstin. Ankle/foot not very happy after last night/this morning. Did a rolling hills workout which was harder than I expected, had some pain on the higher resistances.

Stretching/Physio 10:00 [0]

Wednesday Jun 15, 2016 #

Orienteering 31:39 [3] 5.6 km (5:39 / km) +30m 5:30 / km
ahr:142 max:156 shoes: Asics GT2000

INT Urban - Gracemount.
Very wet evening but good to get out. No real problems anywhere with any navigation. Foot started niggling around 27mins so glad it wasn't any longer!

Tuesday Jun 14, 2016 #

Cross Trainer 45:00 [2] 7.0 km (6:26 / km)

Easy first and last 5mins and then Fartlek, working in the choruses of songs. Foot a bit niggly from 23mins but didn't get any worse so carried on.

Note

Last sesh with the P6's from East Craigs, this week at Cammo. Went relatively well, some of them really got it and hopefully will come along to some local events!

Monday Jun 13, 2016 #

Stretching/Physio 20:00 [0]
(rest day)

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