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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PM

In the 7 days ending Nov 17, 2013:

activity # timemileskm+m
  Orienteering2 1:15:14 8.26(9:07) 13.29(5:40) 6926 /38c68%
  Running2 1:05:04 8.26(7:52) 13.3(4:54) 32
  Weights1 45:00
  Cross1 30:00
  Core1 20:00
  Total7 3:55:18 16.52 26.59 10126 /38c68%

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MoTuWeThFrSaSu

Sunday Nov 17, 2013 #

4 PM

Running 33:00 [2] 6.65 km (4:58 / km) +16m 4:54 / km
shoes: Adidas Boston

Easy recovery run around Scothern/Sudbrooke loop.

Saturday Nov 16, 2013 #

12 PM

Orienteering race 35:59 [4] *** 7.07 km (5:05 / km) +32m 4:59 / km
ahr:160 max:170 spiked:13/18c shoes: Inov-8 x-talons

Ran Long (4.6k, 70m) at LOG's winter series event in Greetwell Hollow, coming in first. A few small blips down to concentration loss.

Thursday Nov 14, 2013 #

6 PM

Orienteering 39:15 [3] *** 6.22 km (6:19 / km) +37m 6:08 / km
spiked:13/20c shoes: Inov-8 x-talons

Ran in HALO's 45 minute score event at Normanby Park, coming in 1st with 5mins to spare.

Wednesday Nov 13, 2013 #

6 PM

Weights 45:00 [3]
shoes: Adidas Boston

Warm up and drills, then 2 sets of 8 exercises (sit up with med ball, one leg supported squat with hop, one legged calf raises, 6 direction lunge, one legged press-up, squats, one legged alternate bicep curls, one legged overhead press) with 4x600m runs at 3k pace in between every 4 exercises and warm down.

Tuesday Nov 12, 2013 #

9 AM

Running 32:04 [3] 6.65 km (4:49 / km) +16m 4:46 / km
ahr:130 max:145 shoes: Adidas Boston

Warm up, then steady run around Scothern/Sudbrooke loop.

Monday Nov 11, 2013 #

4 PM

Cross 30:00 [2]

Easy cross-ski and bike session in the gym to work out the soreness from the weekend's racing.
5 PM

Core 20:00 [3]

Mix of core exercises with BOSU, Swiss ball and dumbbells.

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