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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: grigork

In the 7 days ending Jun 1, 2014:

activity # timemileskm+m
  Running8 6:21:00 44.74(8:31) 72.0(5:18) 220
  Orienteering2 49:59 7.33(6:49) 11.8(4:14) 21523 /23c100%
  Total8 7:10:59 52.07(8:17) 83.8(5:09) 43523 /23c100%
averages - sleep:13 weight:72kg

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MoTuWeThFrSaSu

Sunday Jun 1, 2014 #

11 AM

Orienteering race ((Route choice distance)) 32:57 [4] *** 8.0 km (4:07 / km) +165m 3:44 / km
spiked:23/23c slept:8.0 weight:72kg

Middle distance in Draynovo center. I was feeling good and tried to push harder at some places. I will have good rest now and be ready for athletic national champs where I will run 1500m and 5000m.

http://skotrapezitca1954.com/doma/show_map.php?use...

Running warm up/down 28:45 [3] 5.5 km (5:14 / km) +70m 4:55 / km
slept:8.0 weight:72kg

Warm up and down with testing 1-2 route.

Saturday May 31, 2014 #

3 PM

Orienteering (Urban) 17:02 [3] 3.8 km (4:29 / km) +50m 4:12 / km
slept:9.0 weight:72kg

Tempo warm up for intervals. Orienteering course in the city.

Running warm up/down 38:00 [2] 4.5 km (8:27 / km)
slept:9.0 weight:72kg

Warm up and down + exercises + accelerations.
4 PM

Running intervals (8x200m) 12:34 [4] 3.2 km (3:56 / km)
slept:9.0 weight:72kg

10x200m on track - not very good surface, with some water due to heavy rain.
1. 30.99 s / 1:08 min
2. 32.90 s / 1:01 min
3. 32.19 s / 1:01 min
4. 31.82 s / 0:59 min
5. 30.92 s / 1:01 min
6. 31.26 s / 1:02 min
7. 30.30 s / 1:01 min
8. 31.12 s / 1:07 min

Friday May 30, 2014 #

12 PM

Running 1:00:16 [3] 11.5 km (5:14 / km) +60m 5:06 / km
slept:8.0 weight:72kg

Recovery run in the park. Rainy and muddy - pretty good for training.

Thursday May 29, 2014 #

4 PM

Running long 1:23:59 [3] 16.8 km (5:00 / km)
slept:8.0 weight:72kg

Heavy rain after the first half of the run. I felt good without any pain in the legs.

Wednesday May 28, 2014 #

5 PM

Running 50:12 [2] 10.5 km (4:47 / km) +40m 4:41 / km
slept:8.0 weight:72kg

I planned it as long run, but felt weird pain in my right knee. Decided to stop at the middle. Let's hope it is nothing.

Tuesday May 27, 2014 #

2 PM

Running (Fartlek) 45:25 [3] 11.0 km (4:08 / km) +50m 4:02 / km
slept:8.0 weight:72kg

Changing speeds. These days I don't feel very strong. Maybe because of the hot weather. I have to get used to it.

Running 23:42 [2] 2.0 km (11:51 / km)
slept:8.0 weight:72kg

Warm up/down + exercises

Monday May 26, 2014 #

6 PM

Running 38:07 [2] 7.0 km (5:27 / km)
slept:8.0 weight:72kg

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