Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: helehan

In the 7 days ending Apr 2, 2013:

activity	#	time	miles		km		+m
orienteering	4	3:35:06	15.35	(14:01)	24.7	(8:43)	700	50 /	55c	90%
swimming	2	1:00:00	1.28	(46:52)	2.06	(29:08)
athletics	2	45:00	0.5		0.8
running	2	35:00	0.62		1.0		50
throwing	1	30:00
Total	7	6:25:06	17.75		28.56		750	50 /	55c	90%

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Monday Apr 1, 2013 #

10 AM

orienteering race 35:02 [3] *** 4.4 km (7:58 / km) +190m 6:33 / km
spiked:13/14c shoes: Icebug Spwider-L OLX

JK relays - ran 2nd for JOK with Anne and Hanna. Legs pretty done in after yesterday, quad still sore so started pretty steady and just tried to keep running really. Messed up no 3 which was a bit silly/lack of concentration so lost a good minute, but otherwise ok.

All in all a good weekend - I can definitely still orienteer but it's spurred me to start training again so that I can be a bit more competitive. But that'll have to wait for a couple of weeks because next stop, AMERICA!

Sunday Mar 31, 2013 #

12 PM

running warm up/down 10:00 [2]

Didn't leave too much time for a warm up, but was also conscious of not setting off too quick so it was an OK approach. Managed a very small jog at the end before going straight for a massage!

orienteering race 1:52:42 [3] *** 11.5 km (9:48 / km) +250m 8:50 / km
spiked:23/25c shoes: Icebug Spwider-L OLX

JK W21E Long. Way further than I've ever run before, so didn't know what to expect. Started really steady which I was pleased with come the end, but still not sure if I could have run a little harder in places earlier on in the course without suffering at the end. Last couple of km were hard as quad started to cramp up but otherwise quite enjoyed it - the time went quicker than I expected! I've definitely never run for an hour and 50 mins before!

Saturday Mar 30, 2013 #

11 AM

running warm up/down 25:00 [2] 1.0 km (25:00 / km) +50m 20:00 / km

Jog to start but still struggling to warm up! Then drills & stretching, & 5 min cool down after.

orienteering race 49:19 [3] *** 5.6 km (8:48 / km) +240m 7:15 / km
spiked:14/16c shoes: Icebug Spwider-L OLX

JK W21E Middle. Good run, ran straight past no 3 and lost the will to live up the last hill to 14, but otherwise clean. Again, just need to be fitter.

5 PM

swimming 30:00 [3] 1.03 km (29:08 / km)

3x20 lengths in hotel pool, at recovery pace.

Friday Mar 29, 2013 #

Event: JK 2013

2 PM

orienteering race (sprint) 18:03 [4] 3.2 km (5:38 / km) +20m 5:28 / km
shoes: Adidas Kanadia

JK sprint race. Mostly clean with good routes, perhaps didn't quite hit the optimum on 2 controls but flow was good. I just need to do some training... felt really slow, and it was.

athletics warm up/down 20:00 [2]

Jog, drills and stretching.

6 PM

swimming 30:00 [3] 1.03 km (29:08 / km)

Gentle swim in the hotel pool: 1.03km as 6x170m (pool = 17m long so 10 lengths)

Wednesday Mar 27, 2013 #

6 PM

athletics warm up/down 25:00 [3] 0.8 km (31:15 / km)

throwing 30:00 [3]

Javelin technical session in the snow! Hope its a little bit warmer in the US!