Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lulu

In the 7 days ending Apr 7, 2019:

activity	#	time	miles		km		+m
Running	5	4:59:56	30.96	(9:41)	49.82	(6:01)	889
Orienteering	1	32:11	2.38	(13:31)	3.83	(8:24)	150
Strength and Conditioning	1	30:00
Stretch and Roll	1	15:00
Total	5	6:17:07	33.34		53.65		1039
[1-5]	5	6:02:07

1:51

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Sunday Apr 7, 2019 #

Note
(rest day)

Knee rather sore after a lot of walking yesterday so just given it the day off.

Saturday Apr 6, 2019 #

9 AM

Running warm up/down 13:30 [2] 2.49 km (5:25 / km)

Running 23:00 [4] 5.02 km (4:35 / km) +9m 4:32 / km

Strathclyde parkrun. Not feeling very sprightly so wasn't really expecting anything half decent. Took the first k super steady (probably too steady as it turned out) and just stuck in with the 24min pacer until about 2k, at which point my legs woke up and I got a bit excited. Fully went for it for the last k (4:19) but didn't quite get under 23 which made me a bit sad:( but oh well, a lot better than I initially expected and another 34s off my pb!

Running warm up/down 14:23 [2] 2.47 km (5:49 / km)

Down with aj. Got papped :o

Friday Apr 5, 2019 #

5 PM

Strength and Conditioning 30:00 [3]

Core.

Running 32:02 [1] 5.6 km (5:43 / km) +50m 5:29 / km

Meadows and links lap from the gym. Suuuuper chill.

Stretch and Roll 15:00 [0]

Thursday Apr 4, 2019 #

6 PM

Running warm up/down 20:57 [2] 3.21 km (6:32 / km) +120m 5:30 / km

Up to top of Whinny. Legs feeling rather leady...

Orienteering 32:11 [3] 3.83 km (8:24 / km) +150m 7:02 / km

Vampire-O on Whinny and the Seat. All lots of fun. Managed to see nobody for the first half then got chased right near the end so just legged it to the finish meaning I missed a control out :(

Running warm up/down 26:26 [2] 4.82 km (5:29 / km) +50m 5:13 / km

Collecting a few controls then back round the road.

Wednesday Apr 3, 2019 #

10 AM

Running long 1:51:42 [2] 14.4 km (7:45 / km) +600m 6:25 / km

Pentlands long run with Freya! Weather wasn't great in edi but we went anyway. Got the bus out and were suddenly aware of cars with snow on them... Sure enough the hills were white! Rather grim horizontal hail and thick cloud all the way to Allermuir meant we could barely see where we were going, but then we dropped down to Glencorse Reservoir and the weather got much nicer! Back around the 'flat' way to Hillend via the golf course. A top day out.

Tuesday Apr 2, 2019 #

6 PM

Running warm up/down 21:58 [2] 4.31 km (5:06 / km) +20m 4:59 / km

Extended wup. Been in a very strange mood all day so got out a bit early to shake it off before intervals.

Running intervals 20:30 [5] 4.8 km (4:16 / km) +20m 4:11 / km

Pyramid of 400, 600, 800, 1k, 800, 600, 400 with a cheeky 200 prescribed by Pedley on the end. ~2mins recovery. Surprisingly not feeling too bad and think I paced it alright.. Second 800 was the same time but the second 600 and 400 dropped off slightly.

Running warm up/down 15:28 [2] 2.7 km (5:44 / km) +20m 5:31 / km

Down.

Monday Apr 1, 2019 #

Note
(rest day)

A bed day.

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