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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PM

In the 7 days ending Jan 30, 2022:

activity # timemileskm+m
  Orienteering2 2:09:55 11.67(11:08) 18.79(6:55) 151
  Running3 1:50:25 13.25(8:20) 21.32(5:11) 84
  Weights1 45:00
  Total6 4:45:20 24.92 40.11 235
  [1-5]6 4:04:11

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MoTuWeThFrSaSu

Sunday Jan 30, 2022 #

11 AM

Orienteering warm up/down 18:48 intensity: (2:53 @0) + (4:26 @1) + (6:48 @2) + (4:41 @3) 2.62 km (7:11 / km) +20m 6:55 / km
ahr:125 max:143 shoes: inov-8 x talons

Orienteering 1:01:49 intensity: (37 @0) + (11 @1) + (24 @2) + (2:38 @3) + (46:51 @4) + (11:08 @5) *** 10.46 km (5:55 / km) +131m 5:34 / km
ahr:156 max:175 shoes: inov-8 x talons

Ran M55 in the Midlands Champs at Sherwood Forest, coming in 2nd, only 24 seconds down. Running well and feeling strong, but got caught up in the grot at the end and that's were the win vanished - gutted!

Friday Jan 28, 2022 #

3 PM

Running 36:07 intensity: (1:32 @0) + (28:22 @1) + (6:13 @2) 6.62 km (5:28 / km)
ahr:117 max:131 shoes: Adidas Adizero

Easy one around usual loop

Thursday Jan 27, 2022 #

6 PM

Orienteering 49:18 intensity: (35:43 @0) + (13:29 @1) + (6 @2) *** 5.71 km (8:38 / km)
ahr:98 max:123 shoes: inov-8 x talons

Easy club session on West Common, working on plan in pairs

Wednesday Jan 26, 2022 #

5 PM

Running intervals 38:00 [4] 8.43 km (4:30 / km) +84m 4:18 / km
shoes: Adidas Adizero

Warm up for 10 minutes and then 5x800m at 3:49min/k, with 90s recoveries at 10.5kph, followed by 7 minute warm down.

Tuesday Jan 25, 2022 #

3 PM

Weights 45:00 [1]

Gym session working on 4 exercises (4 sets of 6-8 reps), with core exercises too, warm up and then warm down.

Monday Jan 24, 2022 #

3 PM

Running 36:18 intensity: (24 @0) + (43 @1) + (2:29 @2) + (25:58 @3) + (6:41 @4) + (3 @5) 6.28 km (5:47 / km)
ahr:144 max:164 shoes: inov-8 x talons

Easy one around the Welton loop

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