Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cake

In the 7 days ending Mar 22, 2015:

activity	#	time	miles		km		+m
Running	5	4:27:30	19.14	(13:59)	30.8	(8:41)	595
S&C	3	21:00
O	1	15:00	0.93	(16:06)	1.5	(10:00)	20
Total	8	5:03:30	20.07		32.3		615

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Sunday Mar 22, 2015 #

Running hills 58:00 5.3 km (10:57 / km) +220m 9:04 / km
shoes: Old Walsh Ultras

Warm up in Bingham, then hills 4x5x20'. This was only possible with musical accompaniment.

S&C 5:00 [1]

Dips, clams, plank

Saturday Mar 21, 2015 #

Running 25:00 [2] 3.0 km (8:20 / km) +55m 7:38 / km
shoes: Blue/Orange Scott

Easy with J

1 PM

O 15:00 1.5 km (10:00 / km) +20m 9:22 / km
shoes: Old Walsh Ultras

Juniors o coaching. Warm up plus a 1k loop at sprint speed.

Friday Mar 20, 2015 #

Running 1:29:00 [2] 10.0 km (8:54 / km) +180m 8:10 / km
shoes: Old Walsh Ultras

Slow run. Lady cannings, ox stones, burbage, round the side of Higgar Tor, Carl Wark, burbage south quarry, houndskirk, back. Half terrain half path.

Wednesday Mar 18, 2015 #

12 PM

Running intervals 45:00 6.0 km (7:30 / km) +40m 7:15 / km
shoes: Blue/Orange Scott

Intervals. Warm up 15mins, warm down 5min, plus some walking/shuffling in between.

Then 3x1k: 5'20 (uphill 1k, 25m), 4'55 (downhill, 1k, 5m), 5'10 (both, 1k, 5m).

From middle stile to about 30m past footpath junction, return, and then hut/mast to the low point in the road. Discovered that the last time I did 1k intervals they were probably about 950m.
This means that the first one now finishes with a 200m 10% hill. Genius. But felt ok, did the second and wandered back for a third.

10 PM

S&C 8:00 [1]

Dips, clams, press up, plank