Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AMethven

In the 31 days ending Jul 31, 2021:

activity	#	time	miles		km		+m
Orienteering	5	6:45:54	32.3	(12:34)	51.98	(7:49)	40
Running	12	4:26:23	27.55		44.34
Cycling	2	1:56:00	13.56		21.83		159
S&C	2	55:00
Cross Training	1	45:00
Stretching & Rolling	2	25:00
Warm up/ cool down	1	15:00
Total	22	15:28:17	73.42		118.15		199

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Friday Jul 30, 2021 #

Orienteering 24:23 [3] 2.9 km (8:24 / km)

Orienteering 22:42 [3] 2.79 km (8:08 / km)

Orienteering 26:53 [3] 2.62 km (10:16 / km)

Orienteering 13:13 [4] 2.14 km (6:11 / km)

Orienteering 12:05 [3] 1.91 km (6:20 / km)

Orienteering 24:04 [4] 3.67 km (6:33 / km)

Thursday Jul 29, 2021 #

Orienteering 24:40 [3] 2.51 km (9:50 / km)

Speyside camp. Short course at Colbin. Focus today on plan

Orienteering 16:38 [3] 2.57 km (6:28 / km)

Second course

Orienteering 12:54 [3] 1.87 km (6:54 / km)

Third course

Wednesday Jul 28, 2021 #

Orienteering 26:27 [3] 3.3 km (8:01 / km)

Deeside (Speyside) training day 1. Short course focusing on following contour features

Orienteering 42:24 [1] 1.94 km (21:51 / km)

Slow exercise matching contour shapes to their place on the map

Orienteering 47:28 [3] 4.91 km (9:40 / km)

Short two control races with Adam Barrie with jog to next start point between.

Orienteering 20:05 [4] 2.43 km (8:16 / km)

Peg relay. Bad cramp because I didn't drink enough water.

Orienteering 30:00 [2] 3.0 km (10:00 / km)

Slight guess, can't see that far back in my watch's history

Monday Jul 26, 2021 #

Running 28:00 [3] 5.5 km (5:05 / km)

Kind of a guess at the distance. Drank too much before running so bad stich the whole way round.

Sunday Jul 25, 2021 #

Running race 4:38 [5] 1.5 km (3:05 / km)

1500 race

Thursday Jul 22, 2021 #

Running 25:00 [5] 3.76 km (6:39 / km)

Track. 3 x 600m, 5 min rest then 3 x 150m sprints. Like last week paced it way too fast on the first couple (1:44 on first, then 1:48, 1:53) 150s were fine, but never my strong point.

Tuesday Jul 20, 2021 #

Running 25:00 [4] 3.21 km (7:47 / km)

4:30, 3:30, 2:30, 1:30 with 3 min rest between each.

Sunday Jul 18, 2021 #

Cycling 1:16:00 [3] 21.83 km (3:29 / km) +159m 3:22 / km
ahr:113

HR monitor worked for once.

Saturday Jul 17, 2021 #

Orienteering 5:40 [4] 1.05 km (5:24 / km)

SEJS sprint training day. Mini mass start practices with Ben Gostick and Tommy Heap.

Orienteering 8:05 [3] 1.56 km (5:11 / km)

Map memory.

Orienteering 7:43 [4] 1.62 km (4:46 / km)

Maintaining contact with map pairs exercise.

Orienteering 7:03 [4] 1.61 km (4:23 / km)

Knock out sprint heat.

Orienteering 5:15 [5] 1.32 km (3:59 / km)

Knock out sprint final with Tommy and Ben

Running 10:00 [4]

Short interval exercises to start

Friday Jul 16, 2021 #

Cycling 40:00 [3]

Stretching & Rolling 10:00 [1]

Thursday Jul 15, 2021 #

Running intervals 30:00 [5] 3.0 km (10:00 / km)

4 x 300m then 5 minute rest then repeat. I paced it very badly by going off way too fast on the first 2 (46 and 48s), so was very tired by the fourth so had to miss out the fifth. So only ended up doing 7 of 8 reps.
Also my calf is still sore from Monday - I'll try to keep rolling it.

Wednesday Jul 14, 2021 #

Stretching & Rolling 15:00 [1]

Calf still hurting

Tuesday Jul 13, 2021 #

Running intervals 23:00 [3] 4.21 km (5:28 / km)

4 x 3:30 with 3 min rest between. Right calf feeling slightly sore after going a bit fast on Monday.

Monday Jul 12, 2021 #

Running 45:57 [4] 10.75 km (4:16 / km)

I started off a bit too fast, I was planning to do a long run not a tempo.

Thursday Jul 8, 2021 #

2 PM

Running race 4:48 [5] 1.5 km (3:12 / km)

Sports day 1500m race. On a 200m grass track in trainers so pretty happy with it.

7 PM

Running intervals 20:00 [5] 2.4 km (8:20 / km)

On track. 3 x 200m with 200m jog/walk back. 5 minutes rest than repeat.

Wednesday Jul 7, 2021 #

S&C 20:00 [2]

Tuesday Jul 6, 2021 #

Running intervals 22:00 [4] 5.16 km (4:16 / km)

Pyramid session. 15s, 30s, 60s, 75s, 90s and back down. Jogs between each were twice the time of the runs.

Sunday Jul 4, 2021 #

Orienteering 28:12 [5] 6.26 km (4:30 / km) +40m 4:22 / km
ahr:255

Yvette Baker Finals. Course length 5.1km. I made a ~1 minute mistake to control 1 from setting off to quick and not making any plan. Also 20-30s on controls 9 and 10, both times stopping slightly too early before realising exactly where I was. Overall though not a bad race.

Warm up/ cool down 15:00 [1]

Saturday Jul 3, 2021 #

Cross Training 45:00 [3]

Thursday Jul 1, 2021 #

Running 28:00 [5] 3.35 km (8:21 / km)

3 x 600m on track (all 1min 47secs) then 3 x 150m sprints.

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