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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Whitesheep

In the 7 days ending Feb 17, 2013:

activity # timemileskm+mload
  Orienteering1 2:01:16 10.56(11:29) 17.0(7:08) 26464.0
  Road running3 1:59:38 15.84(7:33) 25.5(4:41) 9059.2
  Off-road running2 49:00 5.72(8:34) 9.2(5:20)15.6
  Terrain running1 39:42 3.79(10:28) 6.1(6:30) 8514.6
  Swimming1 25:00 0.5(50:18) 0.8(31:15)10.0
  Total7 5:54:36 36.41(9:44) 58.6(6:03) 439163.4

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MoTuWeThFrSaSu

Sunday Feb 17, 2013 #

11 AM

Orienteering race 1:06:16 [4] *** 10.4 km (6:22 / km) +190m 5:50 / km
ahr:173 max:185 shoes: Icebug

CSC qualifier
solid race, although a couple of shaky moments in the complex path/bush network in the middle of the map. Not sure how I ended up where I did on #14!

Terrain running warm up/down 6:30 [1] 1.0 km (6:30 / km)
shoes: Icebug

Terrain running 33:12 [2] 5.1 km (6:31 / km) +85m 6:01 / km
ahr:148 shoes: Icebug

quick loop to get more miles in

Orienteering 55:00 [1] 6.6 km (8:20 / km) +74m 7:53 / km
ahr:145 shoes: Icebug

control collecting

Brown - Splits

Saturday Feb 16, 2013 #

Event: South of England XC Champs
 
6 PM

Road running 34:53 [2] 7.0 km (4:59 / km)
ahr:147 shoes: Asics 2160

bit tired & stiff from not much sleep plus lots of travelling in the last few days.

Thursday Feb 14, 2013 #

7 AM

Off-road running 29:00 [2] 5.6 km (5:11 / km)
shoes: Asics Hyperspeed (i)

tired and slightly dehydrated potter around lusaka

Wednesday Feb 13, 2013 #

7 AM

Off-road running 20:00 [1] 3.6 km (5:33 / km)
shoes: Asics Hyperspeed (i)

gentle potter around lusaka
7 PM

Road running 40:00 [2] 8.0 km (5:00 / km) +40m 4:53 / km
ahr:137 shoes: Asics Hyperspeed (i)

treadmill. yawn.

Tuesday Feb 12, 2013 #

12 PM

Swimming 25:00 [2] 0.8 km (31:15 / km)

7 PM

Road running tempo 29:45 intensity: (10:00 @3) + (10:00 @4) + (9:45 @5) 7.5 km (3:58 / km) +35m 3:53 / km
ahr:170 shoes: Asics Hyperspeed (i)

A sort of pyramid progression run, starting at marathon pace, then progressively up to the fast end of tempo pace, then back down to an optimistic marathon pace. Good sesh although slightly interrupted by power cuts!

Road running warm up/down 15:00 [2] 3.0 km (5:00 / km) +15m 4:53 / km
shoes: Asics Hyperspeed (i)

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