Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: John O

In the 7 days ending Oct 17, 2016:

activity	#	time	miles		km		+m
Orienteering	1	1:21:29	7.43	(10:58)	11.96	(6:49)	192
Running	1	55:31	5.7	(9:45)	9.17	(6:03)	130
Cycling	1	43:05	10.66	(14.8/h)	17.15	(23.9/h)	43
Intervals	1	30:07	2.89	(10:25)	4.65	(6:29)	17
S&C	1	26:00
Total	4	3:56:12	26.68		42.93		382

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Monday Oct 17, 2016 #

6 PM

Cycling 20:40 [3] 8.45 km (24.5 kph) +10m

Cycle to intervals

Intervals 30:07 [3] 4.65 km (6:29 / km) +17m 6:22 / km
shoes: 2015 Saucony Guide 7

Intervals
120, 90, 60, 90, 60, 30, 60, 30, 60
Quentin not there due to injury

Cycling 22:25 [3] 8.7 km (23.3 kph) +33m

Cycle home from intervals

Sunday Oct 16, 2016 #

Event: CompassSport Cup Final

12 PM

Orienteering race 1:21:29 [4] 11.96 km (6:49 / km) +192m 6:18 / km
shoes: 2015 Inov8 Oroc 340

CST at Tankersley Woods. Whilst quite a technical area, not a great area due to the number of paths

Brown - Splits

Wednesday Oct 12, 2016 #

5 PM

Running 15:43 [3] 2.68 km (5:52 / km) +30m 5:33 / km
shoes: 2015 Inov8 XTalon 190

Run to Burrow Heights

Running hills 20:55 [4] 3.1 km (6:45 / km) +78m 6:00 / km
shoes: 2015 Inov8 XTalon 190

Hill reps session
60s up hill
60s to run back to start, remainder being rest
Should have made the balance more like 65/55 but 60/60 is always what I'd done in the past

Running 18:53 [3] 3.39 km (5:34 / km) +22m 5:24 / km
shoes: 2015 Inov8 XTalon 190

Run home

Tuesday Oct 11, 2016 #

10 PM

S&C 26:00 [3]

Bit of strengthening (knee injury prevention) stretching and a bit of rolling

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