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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AMethven

In the 31 days ending Mar 31, 2021:

activity # timemileskm+m
  Running10 5:19:49 38.42(8:19) 61.83(5:10)
  Orienteering4 4:00:03 24.1(9:58) 38.79(6:11) 340
  Knee Exercises10 3:39:00
  Cycling1 2:35:24 24.1(6:27) 38.78(4:00)
  S&C3 1:08:00
  Aerobics2 55:00
  Warm up/ cool down4 39:57 4.68(8:32) 7.53(5:18)
  Stretching & Rolling1 15:00
  Total32 18:32:13 91.3 146.93 340

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Wednesday Mar 31, 2021 #

7 PM

Knee Exercises 20:00 [1]

Tuesday Mar 30, 2021 #

7 PM

Running intervals 30:40 [5] 5.1 km (6:01 / km)
ahr:163

Finally back at XC club. 5 x 1km intervals.
First and last intervals were around 3:30
All others were around 3:40
Heart rate was more like 175 for the intervals.
9 PM

Knee Exercises 19:00 [1]

Sunday Mar 28, 2021 #

1 PM

Orienteering 51:06 [3] 7.98 km (6:24 / km)
ahr:163

Map Run course - knees slightly dodgy to start with (probably because I've not run since Wednesday). Course length 6.7km
9 PM

Knee Exercises 19:00 [1]

Thursday Mar 25, 2021 #

Knee Exercises 21:00 [1]

Wednesday Mar 24, 2021 #

5 PM

Running tempo 26:12 [4] 5.96 km (4:24 / km)

Tempo run. Heart rate monitor didn't work again.

Tuesday Mar 23, 2021 #

5 PM

Running 34:14 [2] 6.23 km (5:30 / km)
ahr:145

Easy run after 2 hours of PE today
8 PM

Knee Exercises 22:00 [1]

Sunday Mar 21, 2021 #

Orienteering 39:35 [4] 8.26 km (4:48 / km)
ahr:164

Urban map run course.
11 AM

Knee Exercises 24:00 [1]

Friday Mar 19, 2021 #

5 PM

Running 24:28 [3] 5.37 km (4:33 / km)
ahr:147

Attempt at a tempo run, but had no energy so cut it short.

Thursday Mar 18, 2021 #

Aerobics 28:00 [3]

4 PM

S&C 23:00 [3]

Core exercises + calf raises.

Wednesday Mar 17, 2021 #

Knee Exercises 21:00 [1]

6 PM

Stretching & Rolling 15:00 [1]

Tuesday Mar 16, 2021 #

4 PM

Warm up/ cool down 9:27 [2] 1.9 km (4:58 / km)

Warm up jog
5 PM

Running intervals 22:00 [5] 3.42 km (6:26 / km)

Intensity 4/5. Same intervals as last Tuesday (1.15km), but only 3 not 4 this time - just didn't feel up to it.
Interval 1: 4:20 (3:50 per km)
Interval 2: 4:22 (3:51 per km)
Interval 3: 4:29 (3:57 per km)
HR monitor didn't work again.

Warm up/ cool down 10:57 [1] 1.86 km (5:53 / km)

9 PM

Knee Exercises 22:00 [1]

Sunday Mar 14, 2021 #

3 PM

Cycling 2:35:24 [3] 38.78 km (4:00 / km)
ahr:122

Half roads half bridleways.
7 PM

Knee Exercises 23:00 [1]

Saturday Mar 13, 2021 #

Orienteering 1:10:30 [3] 10.98 km (6:25 / km) +192m 5:54 / km
ahr:162

Tapes for controls. Started hailing half way round which partially destroyed my map. Mistake to control 1 but other than that nav was fine.
Taking it slow because I ran yesterday.

Friday Mar 12, 2021 #

Running tempo 26:24 [4] 6.01 km (4:24 / km)

Tempo run. Pretty sure that my watch's heart rate monitor is playing up, because I'm 90% sure my avg hr was above 116.

Knee Exercises 28:00 [1]

Thursday Mar 11, 2021 #

4 PM

S&C 20:00 [3]

Core session

Tuesday Mar 9, 2021 #

3 PM

Warm up/ cool down 9:15 [1] 1.87 km (4:57 / km)

Jog to a quiet enough park for intervals

Running intervals 30:00 [5] 4.8 km (6:15 / km)
ahr:168 max:183

Intensity 4/5. Intervals, 4 X 1.15km
Interval 1: 4:18 (3:48 per km)
Interval 2: 4:21 (3:51 per km)
Interval 3: 4:29 (3:56 per km)
Interval 4: 4:30 (3:57 per km)
4-5 minute rest / jog between each one
Hot day, should have taken a water bottle down to where I was doing ht intervals, tired towards the end (which is shown in the times).
4 PM

Warm up/ cool down 10:18 [1] 1.9 km (5:25 / km)

Jog back home.

Sunday Mar 7, 2021 #

Orienteering 1:18:52 [3] 11.57 km (6:49 / km) +148m 6:24 / km

Orienteering training course (9.5 km), heart rate monitor doesn't seem to be working that well. Knees fine.

Saturday Mar 6, 2021 #

7 PM

Aerobics 27:00 [2]
ahr:120

For a biology heart rate practical, didn't fancy exercise outside.

Friday Mar 5, 2021 #

Running long 1:08:56 [3] 13.04 km (5:17 / km)
ahr:167

Long run, knees and hamstring fine, although blistered feet towards the end.

Thursday Mar 4, 2021 #

Running 28:30 [4] 5.9 km (4:50 / km)
ahr:149

Again, hamstring slightly twitchy for the first few minutes, calmed down soon though. Knees weren't bad today - although I still felt pretty unfit.
1 PM

S&C 25:00 [4]

PE lesson focusing on building core strength.

Tuesday Mar 2, 2021 #

Running 28:25 [4] 6.0 km (4:44 / km)

Knees were very painful for the first half of the run, but got slightly better towards the end. Hamstring also was still slightly twitchy. I generally just felt unfit - it was pretty exhausting just keeping the pace around 4:30, hopefully won't feel so bad once the knees calm down again.

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