Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: noRa

In the 7 days ending May 14, 2017:

activity	#	time	miles		km		+m
Stretching/Physio	7	3:50:00
Orienteering	2	2:06:03	9.37	(13:27)	15.08	(8:22)	380
Strength and Conditioning	2	1:25:00
Cycling	2	1:20:00
Swimming	1	43:00	1.24	(34:36)	2.0	(21:30)
Running	2	40:46	3.75	(10:52)	6.04	(6:45)	105
Total	7	10:04:49	14.37		23.12		485
[1-5]	6	5:49:49

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Sunday May 14, 2017 #

Running warm up/down 10:04 [1] 1.47 km (6:51 / km) +20m 6:25 / km
ahr:124 max:146 shoes: Purple MM 2

Jogging and drills

Orienteering 1:29:23 [3] 9.04 km (9:53 / km) +300m 8:29 / km
ahr:149 max:170 shoes: Purple MM 2

SOL4 Glent Nant
Another long race I enjoyed! Struggling on all the uphills again and found the woods a bit tough in the beginning as it was so steep, moving much better once in the open. A couple of 30s wobbles at 12 and 18 when I got distracted by the fab views over to Ben Cruachan (oops). Almost getting there in terms of feeling like I was racing but remnants of the cold still slowing me down.

Running warm up/down 10:14 [1] 1.49 km (6:52 / km) +50m 5:53 / km
ahr:135 max:154 shoes: Purple MM 2

Stretching/Physio 55:00 [0]

Saturday May 13, 2017 #

Event: ECKO bto Urban League - SOUL / CompassPoint Scottish Orienteering League 4

Running warm up/down 10:04 [1] 1.63 km (6:11 / km) +15m 5:54 / km
ahr:147 max:160 shoes: Asics GT 2000 v5

Woke up feeling a bit better which was good as I was planning on running anyway...

Orienteering 36:40 [4] 6.04 km (6:04 / km) +80m 5:42 / km
ahr:165 max:179 shoes: Asics GT 2000 v5

SOUL4 Dunstaffnage.
Enjoyed it, had a field course here a couple of years ago so was cool to run around the area. Found the map v difficult to read in the urban sections as it was 1:7500. Absolutely died on 9 as it was all in terrain and uphill, legs ok but lungs dying, deffo stil la bit ill! Slightly messed up at the end of the leg as well, started heading for the wrong hill but corrected fairly quickly.
Decided to wear trainers even though it was some in terrain as I wanted grip on tarmac.

Running warm up/down 10:24 [1] 1.45 km (7:10 / km) +20m 6:43 / km
ahr:127 max:147 shoes: Asics GT 2000 v5

With Kathryn via a couple of rope swings and doggehs, my fave type of WD.

Stretching/Physio 30:00 [0]

In the van which made it a bit more difficult than normal!

Friday May 12, 2017 #

Stretching/Physio 50:00 [0]
(rest day)

Day off but a proper stretch and roll.

Thursday May 11, 2017 #

Strength and Conditioning 1:00:00 [1]

Standard gym, class on in circuits so a couple of small modifications, got all the physio done though.
Back Squat 3x8 (20) 40, 44, 44kg
Deadlift 3x5 (40) 60, 60, 60kg
DbBp 3x10 14, 14, 14kg

Stretching/Physio 30:00 [0]

Still feeling pretty ill, not planning on doing cardio until better (though will run this weekend...). Sitting in BBQ smoke deffo not helping the throat either...

Wednesday May 10, 2017 #

Cycling 40:00 [1]
(sick)

No commuting PBs set today, feeling terrible and absolutely crawling. Could feel a sore throat coming on yesterday eve but thought it was just from the pool. Nope definitely a bit ill, headache all day and throat not good. At least the wind was behind me on the way home today wahoooo!

Stretching/Physio 30:00 [0]

Had originally planned an evening run but thought I'd better not when I am so worn out. Stretch instead...

Tuesday May 9, 2017 #

Strength and Conditioning 25:00 [0]

Managed to squeeze in WU and physio exercises before heading to kid collection, bit rushed today.

Swimming 43:00 [1] 2.0 km (21:30 / km)

Just steady. Thought about doing efforts but feeling a bit worn out so just swam pretty much constantly (apart from when people got in my way...) which might be the longest I've done in one go for in a v long time!

Stretching/Physio 5:00 [0]

Monday May 8, 2017 #

Cycling 40:00 [1]

To and from work, getting a bit fed up of the headwind on the way home, cri.

Stretching/Physio 30:00 [0]

Ankle feeling tired and a bit achy after the weekend. Bit worried about my R achilles in the More Miles as well...

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