Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sheap

In the 7 days ending Feb 10, 2019:

activity

time

miles

S + C

2:08:00

Orienteering

1:47:33

9.13

(11:46)

14.7

(7:19)

205

8 /

42c

19%

Running

1:20:07

8.33

(9:37)

13.4

(5:59)

Cycling

44:20

Total

6:00:00

17.46

28.1

281

8 /

42c

19%

averages - sleep:8 rhr:54

2:02

0:00

» now

Sunday Feb 10, 2019 #

10 AM

Running warm up/down 14:50 [3] 2.5 km (5:56 / km) +39m 5:30 / km

Late again..

12 PM

Orienteering race 25:54 [4] *** 4.0 km (6:29 / km) +65m 5:59 / km
ahr:142 max:172 spiked:8/12c rhr:54 shoes: Scruffy x talons

SE middle distance champs
Stunning example of a typical southern dog walker style area. Went out having heard some controls had been nicked so bit unsure what I would find out there. Pretty good run, took the first half (1st 4 controls;)) easy because not sure how knee would cope. Picked up at the end as knee was happy and enjoying the drizzle. Few mistakes on #2,3 and 5. Overall very enjoyable and came 1st.

C • First four easy 2

1 PM

Running warm up/down 5:00 [3] 0.4 km (12:30 / km) +37m 8:33 / km
shoes: Scruffy x talons

Guesstimating how many double decker buses we’d gone up. I’d say a good 8.

Saturday Feb 9, 2019 #

10 AM

Orienteering 59:43 [3] *** 7.5 km (7:58 / km) +98m 7:28 / km
ahr:146 max:182 20c shoes: New x talons

Pretty good middle distance practice area and had some really good coaches so v beneficial training. Control pick without compass, corridor, route choice. Spoke through control pick with Ralph Street which was interesting, going to try estimating distance by time. Went through corridor with Stan then did route choice in pairs with Amelia. Knee niggley half way through corridor so took the rest easy.

11 AM

Running 30:48 [3] 4.1 km (7:31 / km)
shoes: New x talons

1 PM

Orienteering 21:56 [3] *** 3.2 km (6:51 / km) +42m 6:26 / km
ahr:255 max:188 10c shoes: New x talons

Swinging clock relay. Nav pretty atrocious but met some new doggo friends so all’s good.

9 PM

S + C 10:00 [3]

Have sat with frozen peas and bananas and beans on my knee all afternoon, pretty cool.

Friday Feb 8, 2019 #

8 PM

S + C 20:00 [3]

Thursday Feb 7, 2019 #

7 PM

Cycling 44:20 [3]
ahr:148 max:240 rhr:53 slept:8.0 shoes: Track shoes

Cycling. El ciclismo es mucho más divertido cuando tienes buena música y un perro. Pero no es tan bueno cuando la vista es una pared. Hmm heart rate didn’t feel that high hmm

8 PM

S + C 30:00 [3]

10 mins core 15 mins knee and hams. 5 mins split stretch ouch. Knee felt beautifully fine but don’t know if Xc this weekend is a good idea...

Wednesday Feb 6, 2019 #

7 PM

Running 13:29 [4] 3.4 km (3:58 / km)
shoes: Track shoes

3 sets of 3 300m
Feeling ploddy and squelchy and rather damp because it was tipping it down. Think I’ve lost speed, averaging 56-60 which is quite a lot slower than last 300 session. But greattt fun to just run again, you don’t really realise how much you miss something till you can’t do it.

Have a very huge dilemma. Sussex league or se training....

Running 16:00 [3] 3.0 km (5:20 / km)
shoes: Track shoes

9 PM

S + C 10:00 [3]

Tuesday Feb 5, 2019 #

7 PM

S + C 10:00 [1]

Trying (and failing) to do the splits

8 PM

S + C 38:00 [3]

First 10 mins with Stan doing core and legs then next half hour doing knee exercises. Had loads of energy maybe cuz I got electrocuted by the plug but probably not.

Monday Feb 4, 2019 #

Note

Very boring update. No running till Wednesday then allowed to try half session at athletics. Bit down don’t want to miss whole season again so listening to osteopath.

1 AM

S + C 10:00 [1]

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