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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Runner99

In the 7 days ending Mar 10:

activity # timemileskm+m
  Running6 5:50:02 44.2(7:55) 71.13(4:55) 710
  Core2 30:00
  Stretching1 15:00
  Total6 6:35:02 44.2 71.13 710
  [1-5]6 5:42:02

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MoTuWeThFrSaSu

Sunday Mar 10 #

5 PM

Running warm up/down 40:00 [2] 8.0 km (5:00 / km) +80m 4:46 / km

Running tempo 12:00 [4] 3.2 km (3:45 / km) +32m 3:34 / km

Haven't been doing enough fast stuff in the past while, and skipped alot of tempos. Plan is I'm gonna get to 15min first at this pace, and then Im going to decrease the time until its at 3:00min/km.

Saturday Mar 9 #

Running long (Confederation Park) 1:02:00 [3] 12.0 km (5:10 / km) +101m 4:57 / km

long run, cut a bit short because i wasn't feeling the best.

Friday Mar 8 #

5 PM

Running 50:00 [3] 10.16 km (4:55 / km) +200m 4:29 / km

Ran first 40 min with rolling hills on the treadmill, then put it to flat for the last ten.

Core 15:00 [0]

Thursday Mar 7 #

4 PM

Running intervals (Jan-tervals) 45:02 [3] 10.77 km (4:11 / km) +110m 3:59 / km

(8 min @ 4min/km + 2 @ 5min/km) x4.5
Felt decent, had to push through the ending.

Running warm up/down 20:00 [3] 4.0 km (5:00 / km) +19m 4:53 / km

Wednesday Mar 6 #

5 PM

Running 50:00 [3] 10.0 km (5:00 / km) +168m 4:37 / km

Easy running while watching my forest orienteering videos. Finished all of 5hem need to make more.

Stretching 15:00 [0]

Tuesday Mar 5 #

4 PM

Running warm up/down 30:00 [2] 7.0 km (4:17 / km)

Running intervals 41:00 intensity: (23:00 @0) + (18:00 @5) 6.0 km (6:50 / km)

( 1000, 800, 600, 400, 200) x2 w/ (3:00, 2:30, 2:00, 1:30, 5:00 rests)

Didn't have my watch so didnt catch the times.

Core 15:00 [3]

With Damian and Mike.

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