Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: John O

In the 7 days ending Sep 24, 2011:

activity	#	time	miles		km		+m
Orienteering	2	1:58:54	5.86		9.43		401	24 /	24c	100%
Cycling	3	1:09:05	10.26		16.51		21
Circuits	1	1:05:00
Running	2	40:47	0.94		1.52		113
S&C	4	35:00
Intervals	1	28:59	3.14	(9:14)	5.05	(5:44)
Total	9	5:57:45	20.2		32.51		535	24 /	24c	100%

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Saturday Sep 24, 2011 #

12 PM

Orienteering warm up/down 15:00 [3]
shoes: 2011 Mountain Bear

nwjs warm up. lead the boys warm up. went along the track and did some drills. then went back through the terrain and did some stretching

Orienteering 23:50 [3]

long legs route choice exercise. went a 'bit' wrong on one controls and ended up 150m too far up the hill

C • A 'bit' 3

Orienteering 14:57 [3]
shoes: 2011 Mountain Bear

fine compass exercise. the map could do with being rotated 3 or 4 degrees to compensate for the change in magnetic field

9 PM

S&C 5:00 [3]

Friday Sep 23, 2011 #

9 PM

S&C 20:00 [3]

good stretching sesh

Wednesday Sep 21, 2011 #

2 PM

Running 25:00 [3]
shoes: 2010 Saucony Progrid Guide 3

deep cuttings variant in school games

Cycling 8:40 [3]
shoes: 2010 Saucony Progrid Cycle

cycle to school for games

Cycling 10:00 [3]
shoes: 2010 Saucony Progrid Cycle

cycle home from games after orienteering

Tuesday Sep 20, 2011 #

6 PM

Cycling 3 [3]
shoes: 2010 Saucony Progrid Cycle

cycle to circuits

Circuits 1:05:00 [3]
shoes: 2010 Saucony Progrid Guide 3

sroc circuits

Cycling 4:00 [3]
shoes: 2010 Saucony Progrid Cycle

cycle from circuits

Monday Sep 19, 2011 #

6 PM

Cycling 20:27 [3] 8.36 km (24.5 kph) +11m
ahr:157 max:173 shoes: 2011 Mountain Bear

Cycled to intervals. Left at 18.18 so was in quite a rush to get there. Only missed the first interval though.
Garmin Connect

Intervals 28:59 [5] 5.05 km (5:44 / km)
ahr:161 max:182 shoes: 2011 Mountain Bear

Intervals session
3 * 75s
3 * 60s
3 * 45s
3 * 30s
INT 3E70604530
Garmin Connect

Cycling 25:55 [3] 8.15 km (18.9 kph) +10m
ahr:141 max:154 shoes: 2011 Mountain Bear

Cycled home from intervals into the wind
Garmin Connect

Sunday Sep 18, 2011 #

11 AM

Orienteering race 1:05:07 [4] **** 9.43 km (6:54 / km) +401m 5:42 / km
ahr:166 max:196 spiked:24/24c shoes: 2011 Mountain Bear

event at conistone south. could have run faster if I hadnt had cross country the day before. think my time is respectable though.
Garmin Connect
Conistone South Map (Download file and open in Adobe Reader for better quality)

Running 15:47 [3] 1.52 km (10:23 / km) +113m 7:34 / km
ahr:132 max:162 shoes: 2011 Mountain Bear

Warm up and jog to the start
Garmin Connect

11 PM