Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Reiver

In the 31 days ending Jul 31, 2009:

activity	#	time	miles		km		+m
Running	19	10:11:53	68.43		110.14
Biking	2	5:15:00	24.0		38.62		700
Circuit Training	4	4:50:00
Orienteering	5	3:31:00	14.91	(14:09)	24.0	(8:48)	415	140 /	172c	81%
Swimming	3	1:30:00	0.75		1.2
Canoeing	1	1:00:00	1.0	(1:00:01)	1.61	(37:17)
Total	22	26:17:53	109.09		175.57		1115	140 /	172c	81%

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Friday Jul 31, 2009 #

Swimming 30:00 [3]

Thursday Jul 30, 2009 #

Running warm up/down 15:00 [3] 1.5 mi (10:00 / mi)
shoes: Asics 2030

Running intervals (1/2 at pace) 2:46 [4] 0.5 mi (5:32 / mi)
shoes: Asics 2030

Circuit Training (Weights) 1:00:00 [3]

Wednesday Jul 29, 2009 #

Running warm up/down 10 [3] 1.0 mi (10 / mi)
shoes: Adidas Swoop

Orienteering race (Cartmel Sprint 2 x 2.1k) 23:00 [5] * 4.2 km (5:29 / km)
spiked:28/30c shoes: Adidas Swoop

Monday Jul 27, 2009 #

Note

Rest week.
No training

Saturday Jul 25, 2009 #

Running warm up/down 10 [3] 1.0 mi (10 / mi)
shoes: Adidas Swoop

Orienteering race (Blackford Hill, Green) 42:00 [4] ** 3.9 km (10:46 / km)
spiked:11/14c shoes: Adidas Swoop

Last 2 controls were window only, struggled.

Friday Jul 24, 2009 #

Running long (Easy run (tracks & paths)) 1:37:00 [3] 11.0 mi (8:49 / mi)
shoes: New Balance Trail Shoes

Thursday Jul 23, 2009 #

Running (Easy run) 12:00 [3] 1.5 mi (8:00 / mi)
shoes: Asics 2010

Wednesday Jul 22, 2009 #

Running warm up/down 15:00 [3] 1.5 mi (10:00 / mi)
shoes: Asics 2030

Circuit Training (Weights) 1:10:00 [3]

Tuesday Jul 21, 2009 #

Swimming 30:00 [3] 0.6 km (50:00 / km)

Running warm up/down 30:00 [3] 2.5 mi (12:00 / mi)
shoes: Adidas Swoop

Running tempo (2k off road x 3) 30:00 [4] 6.0 km (5:00 / km)
shoes: Adidas Swoop

Monday Jul 20, 2009 #

Running warm up/down 16:00 [3] 2.0 mi (8:00 / mi)
shoes: Asics 2010

Running intervals (2 x 800 + Big Hill) 14:00 [5] 2.0 mi (7:00 / mi)
shoes: Asics 2010

3.02, 2.39, 47.9

Friday Jul 17, 2009 #

Running (Treadmill at gym) 30:00 [4]
shoes: Asics 2010

Too wet to run outside so tried treadmill at the gym for the 1st time.
May be the last, boring and hard, need to concentrate and can't relax.

Biking (Indoor bike at gym) 30:00 [3]

Marginally better than treadmill

Thursday Jul 16, 2009 #

Swimming 30:00 [3] 0.6 km (50:00 / km)

Wednesday Jul 15, 2009 #

Circuit Training (Weights) 1:20:00 [3]

Running warm up/down 15:00 [3] 1.5 mi (10:00 / mi)

Tuesday Jul 14, 2009 #

Running warm up/down 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Adidas Swoop

Running tempo (3 x 2k loops (terrain)) 29:36 [4] 6.0 km (4:56 / km)
shoes: Adidas Swoop

Monday Jul 13, 2009 #

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Asics 2010

Running (Bonjedward) 25:56 [5] 4.25 mi (6:06 / mi)
shoes: Asics 2010

24.32 @ 4 miles

Sunday Jul 12, 2009 #

Running warm up/down (1500) 15 [3]
shoes: Asics 2010

Orienteering race (Cliffhanger Ultrasprint) 40:00 [4] ***** 4.5 km (8:53 / km)
spiked:64/84c shoes: Adidas Swoop

Thursday Jul 9, 2009 #

Running warm up/down 20:00 [3] 2.0 mi (10:00 / mi)
shoes: Adidas Swoop

Orienteering race (Low Rigg Relays) 42:00 [5] ** 6.5 km (6:28 / km) +200m 5:36 / km
spiked:26/30c shoes: Adidas Swoop

Ran 3 legs (2 x long + short finish loop)

Canoeing 1:00:00 [3] 1.0 mi (1:00:01 / mi)

Wednesday Jul 8, 2009 #

Orienteering race (Binsey, long) 1:04:00 [4] *** 4.9 km (13:04 / km) +215m 10:43 / km
spiked:11/14c shoes: Adidas Swoop

Wasted about 20 minutes looking for 2 miss-placed controls.

Running warm up/down 20:00 [3] 2.0 km (10:00 / km)
shoes: Adidas Swoop

4 x 800m intervals with 4 mins jog recovery between (Average 3.05)

Wednesday Jul 1, 2009 #

Running warm up/down 15:00 [3] 1.5 mi (10:00 / mi)
shoes: Asics 2010