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Attackpoint - performance and training tools for orienteering athletes

Discussion: excellent run! good pr for...

in: BP; BP > 2016-04-01

Apr 2, 2016 11:34 AM # 
matzah ball:
excellent run! good pr for 'sprint' training:)
Apr 2, 2016 9:33 PM # 
Thanks. Definitely complementary for conditioning purposes! However endurance after 45-60mins is suspect.....
BTW looking forward to our virtual training week :-)
Apr 2, 2016 10:08 PM # 
matzah ball:
I'll post a a thread under 'orienteering topics' - hope thats in keeping with AP standards.
Apr 2, 2016 10:32 PM # 
Good idea!
Apr 3, 2016 10:39 PM # 
matzah ball:
Can you design a first day w short sprints/strides and maybe a short distance time trial like a 200?

Then second day I was thinking 4 or 5 1200's where you run 2 quarters at a good effort like I pace and 1 very get to pick which quarter, or mix it up...good for race tactics.

Then rest day...

Then 4th day, want to rely on you again - maybe some middle distance sprints, like 300, 400, 600? What do you think?
Apr 4, 2016 1:36 PM # 
OK let's try this (your Q workouts interlaced with my regular schedule):

M 4/11 rest/easy stretching/drills

Q1 T 12th wu, short 40-50m wind sprints, a 200 hard (90-95%) with complete recovery (5R) then 4-6 200''s run as follows: 120 cruise (85% max) then 80m (home straight at) 95%. 3R

W Shake out run, drills and strength

Q2 T 14th wu, strides, then 4-5 1200 run as cruise 800 (80%) then harder last 400 (85-90%) 4-5R

F easy/rest stretching

Q3 S 16th wu, strides then 600, 400, 300, 200, 100 down ladder (85%, with reducing rest starting at 3R)

Su Long

How does that sound?

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