Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: АТ

In the 7 days ending May 6, 2019:

	activity	#	time	miles		km		+m				load
	Running	7	3:36:22	23.91	(9:03)	38.47	(5:37)	719				95.6
	Orienteering	4	2:24:20	17.22	(8:23)	27.72	(5:12)	743	19 /	20c	95%	218.3
	Stretching/ Rolling	7	1:45:00
	XT	2	1:00:00									15.0
	Drills	3	30:00									7.5
	S & C	1	30:00									7.5
	Total	16	9:45:42	41.13		66.19		1462	19 /	20c	95%	343.9
	[1-5]	9	8:00:42
averages - sleep:7.5

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Monday May 6, 2019 #

10 AM

Running warm up/down 10:02 [1] 1.82 km (5:30 / km)
shoes: VJ Bold 9

Drills 10:00 [1]
shoes: VJ Bold 9

Orienteering race 35:11 [5] 7.39 km (4:46 / km) +147m 4:20 / km
shoes: VJ Bold 9

Sorry guys x

Running warm up/down 5:00 [1] 0.72 km (6:56 / km)
shoes: VJ Bold 9

9 PM

Stretching/ Rolling 15:00 [0]

Sunday May 5, 2019 #

Event: British Orienteering Championships

12 PM

Running warm up/down 14:07 [1] 1.94 km (7:16 / km) +140m 5:21 / km
shoes: VJ Irock 2

Drills 10:00 [1]
shoes: VJ Irock 2

Orienteering race 1:09:53 [4] 13.64 km (5:07 / km) +369m 4:31 / km
shoes: VJ Irock 2

BOC Long - Arncliffe - 2nd.

10 PM

Stretching/ Rolling 15:00 [0]

Saturday May 4, 2019 #

8 AM

Running 10:43 [2] 1.87 km (5:44 / km)
slept:9.0 shoes: NB Zante V4

Shakeout with the EUOC gang. Beaut morning, cold night.

1 PM

Running warm up/down 11:07 [1] 2.09 km (5:19 / km) +22m 5:03 / km
shoes: NB Zante V4

Drills 10:00 [1]
shoes: NB Zante V4

Orienteering race 15:17 [5] 3.58 km (4:16 / km) +50m 3:59 / km
shoes: NB Fuelcell Impulse

BOC Mixed Sprint Relay - Bradford Uni.

Set off just behind Nath and Elk. Just behind them most the way but they were getting away near the end. Very good fun with some crazy gafflings.

Running warm up/down 10:00 [1] 1.63 km (6:07 / km) +23m 5:43 / km
shoes: NB Zante V4

10 PM

Stretching/ Rolling 15:00 [0]

Friday May 3, 2019 #

2 PM

S & C 30:00 [1]
slept:6.0 (rest day) shoes: Salomon S-Lab Sonic

Core and maintenance. Feeling a little bit tired.

XT (Elliptical) 30:00 [1]
shoes: Salomon S-Lab Sonic

With Thompas.

10 PM

Stretching/ Rolling 15:00 [0]

Thursday May 2, 2019 #

5 PM

Running 59:00 [2] 11.18 km (5:17 / km) +144m 4:58 / km
slept:8.0 shoes: NB Summit KOM

Jogging in the Hermitage and then some hill sprints on the Links at the end. Legs actually feeling really good, but made sure to keep it easay!

6 PM

Stretching/ Rolling 15:00 [0]

Wednesday May 1, 2019 #

7 AM

XT (Swimming) 30:00 [1]
slept:7.0

Lovely little morning swim with Felix. Testing out my new Italian googles also; prime.

5 PM

Running 17:58 [2] 3.46 km (5:12 / km) +48m 4:51 / km
shoes: NB Zante V4

Orienteering 23:59 [4] ** 3.1 km (7:44 / km) +177m 6:01 / km
spiked:19/20c shoes: VJ Bold 9

FVO WEE - Abbey Craig - 2nd

*lost the course on the run in, grr.

A nice little blast out round some nice woods. May have mis punched #1 but who knows really, and one little slip later one but mostly pretty good. Good fun on the small scale map.

Running 16:04 [2] 3.26 km (4:55 / km) +12m 4:50 / km
shoes: NB Zante V4

9 PM

Stretching/ Rolling 15:00 [0]

Tuesday Apr 30, 2019 #

3 PM

Running 1:02:21 [2] 10.49 km (5:57 / km) +331m 5:08 / km
shoes: NB Summit KOM

Easy on the seat, took in crags, up and over the middle then down to MFD. A nice run I'd say. Took it easy today because of Tio last weekend and BOC upcoming!

9 PM

Stretching/ Rolling 15:00 [0]

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