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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Runner99

In the 7 days ending Apr 7:

activity # timemileskm+m
  Running7 5:22:13 33.67(9:34) 54.18(5:57) 698
  Forest Orienteering4 3:36:08 20.55(10:31) 33.07(6:32) 892
  Map Reading3 3:00:00
  Stretching1 30:00
  Core1 10:00
  Total11 12:38:21 54.21 87.25 1590
  [1-5]9 10:38:21

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MoTuWeThFrSaSu

Sunday Apr 7 #

10 AM

Running warm up/down 54:00 [3] 8.0 km (6:45 / km) +55m 6:32 / km

Warming up and cooling down. Including strides and exercises.

Running tempo (Hill Loop) 22:29 [4] 5.59 km (4:01 / km) +117m 3:38 / km

Hill loop, only did 6km version because I felt tired from yesterday. Was pretty slow, about 1-2 behind the fastest guy on the 6km loop. I think I'll run the short loop next time, aiming to be the fastest and break 20min. and if I can do that I'll run the 8km loop the week after if Im here.

Core 10:00 [2]

Saturday Apr 6 #

10 AM

Running warm up/down 1:00:00 [2] 7.34 km (8:10 / km) +178m 7:17 / km

Just gonna include all of the warm ups and cool downs in one session here.

Forest Orienteering 1:07:00 [3] 9.93 km (6:45 / km) +336m 5:46 / km

Alot of different trainings from the Aspen Creek training camp last year. I think 4 in total
4 PM

Running warm up/down 19:00 [2] 2.3 km (8:16 / km) +37m 7:39 / km

Forest Orienteering 40:03 [3] *** 5.5 km (7:17 / km) +195m 6:11 / km

Mock race with Jan. Really good course and way to end the day.

7 PM

Stretching 30:00 [3]

Friday Apr 5 #

6 PM

Running warm up/down 19:00 [2] 2.3 km (8:16 / km) +47m 7:30 / km

To start then back to car.

Forest Orienteering 48:05 [3] 6.14 km (7:50 / km) +186m 6:48 / km

First 2 trainings in Aspen Creek. Good stuff.

Thursday Apr 4 #

Map Reading 1:00:00 [0]

4 PM

Running warm up/down 43:00 [2] 6.15 km (7:00 / km) +59m 6:40 / km

Running 53:04 [4] 12.3 km (4:19 / km) +155m 4:04 / km

4x( 4 hills + 3 strides + 1 tempo loop [1km ish] ) with about 1min rests between sets

Avg paces per set:
3:58
4:00
4:00
4:18

Wednesday Apr 3 #

Forest Orienteering 1:01:00 [3] 11.5 km (5:18 / km) +175m 4:56 / km

Memory-O loops with Jan.

Then a point to point course without a compass only got beat by 7s!!! on a 16:51 min run..... with a 4:35 pace. I'm pretty happy with that, I think it is really relevant to Denmark speedwise.

Tuesday Apr 2 #

Map Reading 1:00:00 [0]



Danish Spring Middle DIstance
4 PM

Running warm up/down 15:00 [2] 3.2 km (4:41 / km) +20m 4:33 / km

Running intervals 26:40 [3] 5.0 km (5:20 / km)

10x 400m

75.8
76.6
75.7
76.3
75.2
76.1
75.5
77.8
76.6
71.8

Not the best times, about 3:00 pace, need to get used to going sub 3. These aren't even 1km intervals. Little bit of wind outside, making the times a bit worse than on the indoor track.

Monday Apr 1 #

Running 10:00 [2] 2.0 km (5:00 / km) +30m 4:39 / km
(rest day)

Running to school with my bag..

Map Reading 1:00:00 [3]

West Point Analysis:

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