Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Florence

In the 7 days ending Oct 6, 2014:

activity # timemileskm+m
  Orienteering4 2:35:59 13.79(11:18) 22.2(7:02)
  Strength and Conditioning2 1:40:00
  Running4 1:17:00 2.73 4.4
  Cycling1 35:00
  Total8 6:07:59 16.53 26.6
averages - sleep:8.3

» now

Monday Oct 6, 2014 #

1 PM

Strength and Conditioning 1:00:00 [2]

Football Performance
WU then straight into:
Back squat 3x8 30kg and 32.5kg for final 8
Deadlift 4x8 40kg and 50kg for final 8
Bench press 3x8 20kg
Chin ups 3x8

Bulgarian squats 3x5+5, TRX row 3x10, pressups 3x10, plank routine x2
Rolling and stretching

Sunday Oct 5, 2014 #

11 AM

Running warm up/down 10:00 [2]

Orienteering race 38:00 [5] 5.4 km (7:02 / km)

Had the right attitude for this race, just not the discipline. All good (I say good but oh my goodness I was actually dying pushing to keep up) until after spectator when I think i found every gaffle apart from mine and sacked at least 3min. Another 1min30 3 controls later. Disappointing final race for GB as a junior but I tried my best and it got the better of me. Bigger and better things to come... one day....

Saturday Oct 4, 2014 #

10 AM

Running warm up/down 20:00 [3]

Orienteering race 1:15:50 [5] 10.5 km (7:13 / km)

First start block? Thanks. Second starter on my course? Thanks.

After getting over that I actually had a pretty good mental attitude towards the race. Went steady with my baseplate compass bearings on every leg and pushed my running when I felt confident. Annoyingly lost 3min on control 30 (out of 33!) when I got tired/distracted and came off my bearing in low vis. Seems like I had the best of all our bad runs and was first W20 British result, I will take that from my past 18 months! Seems like the inner orienteer in me is still there...

Friday Oct 3, 2014 #

10 AM

Orienteering 25:00 [2] 3.0 km (8:20 / km)

Model area. Slowly around enjoying the area
5 PM

Running warm up/down 20:00 [3]

Orienteering race 17:09 [5] 3.3 km (5:12 / km)

Eughhhhh why are all junior international sprint races basically 3km time trials. Was kind of fun I guess until I lost about 1min20 on 3rd last control - changed my route halfway and lapse in concentration meant I ran past the turning and had to go way further round... Not used to mistakes like this..
Not fit enough obvs but I ran hard and gave it my best. Also first start of EVERYONE was not ideal

Thursday Oct 2, 2014 #


3.45am alarm for 6am flight eww. Slept a bit more on flight and minibus

Wednesday Oct 1, 2014 #

10 AM

Running 27:00 [1] 4.4 km (6:08 / km)

Pretty much straight out of bed. Legs felt crap

Tuesday Sep 30, 2014 #

8 AM

Strength and Conditioning 40:00 [1]

Had some extra sleep and went in for 7.40. Rolling and stretching then some joined in after everyone had done weights. Side raises, nordics, plate bench press, chin ups, DB curl and press, box jumps and lateral jumps. Tired
5 PM

Cycling 35:00 [1]

round town then flat-peffermill-back for some uni football stuff that needed doing. Had planned to jog today but was just too tired. Early night and a lie in due

« Earlier | Later »