Attackpoint - performance and training tools for orienteering athletes

Training Log: Evalin B

In the last 7 days:

activity	#	time	miles		km		+m
Orienteering	3	2:16:52	10.13	(13:31)	16.3	(8:24)	325
Running	5	1:52:40	11.92	(9:27)	19.18	(5:52)
Strength/Core	1	35:00
Workout	1	24:48	3.07	(8:05)	4.94	(5:01)
Spinning	1	10:00	1.4	(7:09)	2.25	(4:26)
Technical/Drills	1	5:00
Total	5	5:24:20	26.52		42.67		325

1:23

0:00

Wednesday Sep 28 #

Spinning 10:00 [3] 1.4 mi (7:09 / mi)

Strength/Core 15:00 [3]

Running 38:00 [3] 4.21 mi (9:02 / mi)
shoes: Mizuno Wave Rider

Strength/Core 20:00 [3]

plyos

Tuesday Sep 27 #

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Mizuno Wave Rider

Technical/Drills 5:00 [3]

Workout intervals 23:32 [5] 2.87 mi (8:12 / mi)
shoes: Mizuno Wave Rider

5x ~1000 on trail and some pavement
the beginning was rough trail which I felt fast on but as soon as we were on easier running I would get slow and get passed lol (obviously rough terrain is easier for me)
4:38,4:32,4:40,4:50,4:40

Workout hills 23 [5] 0.04 mi (9:38 / mi)
shoes: Mizuno Wave Rider

4 hill sprints up the tiniest but steepest hill, actually felt pretty good.

Workout 53 [5] 0.16 mi (5:32 / mi)
shoes: Mizuno Wave Rider

4 short sprints

Running warm up/down 9:30 [3] 0.83 mi (11:27 / mi)
shoes: Mizuno Wave Rider

Sunday Sep 25 #

Running warm up/down 8:25 [3] 1.01 mi (8:20 / mi)
shoes: Mizuno Wave Rider

Orienteering race 17:36 [5] 2.8 km (6:17 / km)
shoes: Mizuno Wave Rider

Sprint- no mistakes, but a couple hesitations.

Running 1:20 [3] 0.12 mi (11:07 / mi)
shoes: Mizuno Wave Rider

Running warm up/down 5:00 [3] 0.47 mi (10:39 / mi)
shoes: Mizuno Wave Rider

Orienteering race 14:24 [5] 2.5 km (5:46 / km)
shoes: Mizuno Wave Rider

Sprint relay- fun race! Happy with this and that I could stay with Julia the whole time :)

Running 1:15 [3] 0.13 mi (9:38 / mi)
shoes: Mizuno Wave Rider

Sprint - Green Z (WRE) - Splits

Saturday Sep 24 #

Running warm up/down 7:40 [3] 0.72 mi (10:39 / mi)
shoes: VJ Bold Berries

Orienteering race 1:13:10 [5] 7.0 km (10:27 / km) +215m 9:04 / km
shoes: VJ Bold Berries

Long- a couple mistakes. One in the beginning where I left a trail too early and kept confusing similar features. second big mistake was after the spectator control and I couldn't match the marshes in real life to the map, they seemed to be different. Unfortunately went from second to third place from that mistake.

Running warm up/down 1:30 [3] 0.13 mi (11:33 / mi)
shoes: VJ Bold Berries

Long - Green Z (WRE) - Splits

Friday Sep 23 #

Event: North American Orienteering Championships 2016

Running 20:00 [3] 2.4 mi (8:20 / mi)
shoes: Mizuno Wave Rider

Early morning run

Running warm up/down 6:00 [3] 0.55 mi (10:55 / mi)
shoes: VJ Bold Berries

Orienteering race 31:42 [5] 4.0 km (7:56 / km) +110m 6:58 / km
shoes: VJ Bold Berries

Really good race!! I felt strong the whole time and saw people at some points so I was motivated. I didn't have any mistakes except maybe a few seconds in a couple circles and some controls at the end had tricky green woods.
And I won!

Running warm up/down 4:00 [3] 0.35 mi (11:26 / mi)
shoes: VJ Bold Berries

Middle - Green Z - Splits

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