Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cruachan

In the 7 days ending Sep 23, 2018:

	activity	#	time	miles		km		+m
	Orienteering	1	50:20	4.97	(10:08)	8.0	(6:18)	135	24 /	26c	92%
	Fitness training	2	50:00	5.9	(8:29)	9.49	(5:16)
	Off-road running	2	39:23	4.35	(9:03)	7.0	(5:38)
	Walking	1	35:00	2.17	(16:06)	3.5	(10:00)
	Strength & Conditioning	1	26:00
	Terrain training	1	22:06	3.11	(7:07)	5.0	(4:25)	60
	Swimming	1	21:56	0.62	(35:18)	1.0	(21:56)
	Running	1	20:00	1.55	(12:52)	2.5	(8:00)
	Total	7	4:24:45	22.67		36.49		195	24 /	26c	92%
averages - sleep:6.7

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Sunday Sep 23, 2018 #

Event: SUFFOC colour coded

12 PM

Off-road running warm up/down 16:30 [2] 3.0 km (5:30 / km)
slept:7.5 shoes: Inov-8 Mudclaw 265 Blue

Before the event... And short bit afters.

Orienteering race 50:20 [5] ** 8.0 km (6:18 / km) +135m 5:48 / km
spiked:24/26c shoes: Inov-8 Mudclaw 265 Blue

Brown coruse at Ickworth - opted for the longer one to push self and use as way of getting fitter. Pretty clean for most of it - though lost a few secs when met up wh Cocoa on a path & she followed me into the control. Had to escort her to Sarah. Caught 2 min man at 19 and got in front. It clearly inspired him and he got back up to me. I took a rubbish line into head high bracken for 23 and lost perhaps 1'30. Shame - and clearly affected me cos I trudged the final couple in the open. Still it was a better run out and things returning, slowly.

Saturday Sep 22, 2018 #

10 AM

Walking 35:00 [1] 3.5 km (10:00 / km)
slept:5.6

Decent walk with some joggy bits around Histon/Imp.... nice and cool today.

Friday Sep 21, 2018 #

Note
(rest day)

Deserving after a busy week supporting dog and partner...

Thursday Sep 20, 2018 #

6 AM

Fitness training warm up/down 12:00 [3] 1.9 km (6:19 / km)
slept:7.5

Warm up and down on the XT...

Fitness training intervals 28:00 [5] 5.75 km (4:52 / km)

Usual XT VO2 max session: 5 x 4 mins (L16 - trying to keep over 70rpm) (2 mins recovery on L10)... found it pretty tough - early morning and tempo run last night.

Wednesday Sep 19, 2018 #

6 PM

Off-road running 22:53 [2] 4.0 km (5:43 / km)
slept:5.6

Easy around the village before and after...

Terrain training tempo 22:06 [4] 5.0 km (4:25 / km) +60m 4:10 / km

Good LT run starting in the copse and around the camp before heading for 2 laps around the paths and alleys of the village... hammy tightening by end, but got through it okay. Hills an effort though.

Tuesday Sep 18, 2018 #

7 PM

Running 20:00 [2] 2.5 km (8:00 / km)
slept:6.5

Very easy jog around the village with Cocoa - busy day and late trip to Tesco to get provisions for Sarah's school's Ofsted!

Monday Sep 17, 2018 #

12 PM

Fitness training warm up/down 10:00 [3] 1.84 km (5:26 / km)
slept:7.3

Warm up on XT - L12.

Strength & Conditioning intervals 26:00 [5]

HIIT... all body weight stuff. Hot too with no door open.

1 PM

Swimming intervals 21:56 [4] 1.0 km (21:56 / km)

Opted to do this as 4 x 250m with about 60 secs between each rep: 5.37, 5.27, 5.28, 5.23. Really pleased with effort, pace and form.

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