Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: D-MAN

In the 7 days ending Sep 16, 2019:

activity

time

miles

Running

3:00:43

23.76

(7:36)

38.23

(4:44)

Strength

1:45:00

Orienteering

58:44

9.01

(6:31)

14.5

(4:03)

Core

20:00

Total

6:04:27

32.76

52.73

1:21

0:00

» now

Monday Sep 16, 2019 #

Running 40:00 [3] 8.22 km (4:52 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Run in Kiev with Mike. So dead from waking up at 3:45 am to catch our flight. Felt better as we went but not great. Nice out 21C, moderate wind.

Core 10:00 [3]

PM Core.

Strength 25:00 [3]

PM Strength, hips, quads, lower legs.

Note

PM Stretch 15min.

Sunday Sep 15, 2019 #

Strength 15:00 [3]

PM Strength/Core.

Strength 25:00 [3]

PM Strength, hips, quads, lower legs.

Note

Saw the sights of London so probably walked 10 plus km.
PM Stretch 5min.

Saturday Sep 14, 2019 #

Event: British Sprints and Middles weekend

Running warm up/down 15:15 [2] 3.2 km (4:46 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM Warm up run and a tiny bit on the model map.

Orienteering race 14:12 [4] 3.73 km (3:48 / km) +25m 3:41 / km
shoes: Inov-8 X-Talon 190 2016

AM British Sprint Champs Qualification. Loughborough University East at 1:4000. A few hesitations and small mistakes, so good to get those out before the final. Took it at about 70-80% effort. 3rd place in the B heat 40sec back. Nice day around 21C.

Running warm up/down 10:00 [2] 1.75 km (5:43 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM Warm down run.

Running warm up/down 15:00 [2] 3.09 km (4:51 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm up run.

Orienteering race 13:32 [5] 3.65 km (3:42 / km) +55m 3:27 / km
shoes: Inov-8 X-Talon 190 2018

PM British Sprint Champs A Final. Loughborough University Central at 1:4000. Two small mistakes one at #4 where I got a bit mixed up where I was going-8s, #11- a micro route error-8s, also had a couple other questionable routes and a few hesitation. Overall a good race and pushed when I could. Happy with 5th place! 1:05 back but 18sec from second which could have been easily doable without those two stupid mistakes. Awesome course with some nice legs in the detailed section. Nice day around 21C.

Running warm up/down 10:00 [2] 1.87 km (5:21 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm down run. Knee a bit sore to push on in that one spot, sooo annoying!

Note

PM Cold bath 15min.
PM Stretch 5min.

Friday Sep 13, 2019 #

Running 15:06 [3] 3.27 km (4:37 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM Warm up run to Richmond Park. 10min wu, 5min fast, 5min wd. Feeling good for British Sprint Champs tomorrow. Nice out 17C.

Running 5:01 [3] 1.32 km (3:48 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM Run, 5min faster and then some strides.

Note

PM Stretch 2 hours.

Thursday Sep 12, 2019 #

Note
(rest day)

PM Easy bike for about 40min.
PM Stretch 90min.

Wednesday Sep 11, 2019 #

Running warm up/down 20:00 [2] 4.02 km (4:59 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm up run.

Orienteering 31:00 [3] 7.12 km (4:21 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Training at Bloomsbury Squares and Gardens at about 1:4000, not the best print quality but it was good enough. Good routes. Nice run, took it fairly easy. Felt pretty good. Nice out 20C, W 17 km/h.

Running warm up/down 9:00 [2] 1.81 km (4:58 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm down run.

Core 10:00 [3]

PM Core.

Note

PM Stretch 90min.

Tuesday Sep 10, 2019 #

Running warm up/down 17:00 [2] 3.67 km (4:38 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm up run.

Running intervals 8:41 [4] 3.0 km (2:54 / km)
shoes: Nike Air Zoom Elite 9 #2

PM Intervals at Mile End Track in London, 1km R3’ 1km R3’ 600m R2:30’ 400m. Just a short fast track workout, more of an easier workout to deal with the jet lag rather than a taper. Felt pretty good, better than expected for being jet lagged. Good times, sea level helps haha. Felt strong and I think i'm in good shape! Ran alone. Nice out 18C, NW 11km/h, felt it on the back straight.
Times:
2:57.42
2:57.35
1:42.65
64.15

Running warm up/down 15:40 [2] 3.01 km (5:12 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Strength 25:00 [3]

PM Strength, hips, quads, lower legs.

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