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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Runner99

In the 7 days ending Jul 21:

activity # timemileskm+m
  Running5 3:53:22 29.47(7:55) 47.42(4:55) 585
  Sprint Orienteering1 23:55 3.44(6:58) 5.53(4:19) 162
  Total5 4:17:17 32.9(7:49) 52.95(4:52) 747

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MoTuWeThFrSaSu

Sunday Jul 21 #

Running 40:00 [3] 8.0 km (5:00 / km)

warm up and cool down, and sprint with michael kondro

Saturday Jul 20 #

Running long 1:27:40 [3] 17.5 km (5:01 / km) +406m 4:29 / km

First time running the big loop. Really good run, tires you out by the end.

Friday Jul 19 #

Note
(rest day)

Just didn't run the last two days. Think I can take the week after JWOC a bit easier...

Wednesday Jul 17 #

Running 21:40 [3] 5.22 km (4:09 / km) +52m 3:57 / km

Was gonna do more but it was getting late so I opted for a quick and fast run instead. Happy with first 60% last 40% began to hurt a bit.

Tuesday Jul 16 #

9 PM

Running warm up/down 19:00 [2] 4.17 km (4:33 / km) +40m 4:21 / km

Running intervals 32:02 [4] 6.87 km (4:40 / km) +68m 4:27 / km

Was gonna do 6 but only felt like doing 5.
Really happy with the times. Goal is to drop them down to 3:50 by september. In the fall I couldn't do better than 4:10 so being around 4:00 is pretty good imo.

Definately faster than I used to be, but still not fast enough lol.

4:00.3
4:04.6
3:56.5
3:58.7
3:53.4

I was a little tired but legs felt great..

Monday Jul 15 #

6 PM

Running warm up/down 33:00 [3] 5.66 km (5:50 / km) +19m 5:44 / km

Sprint Orienteering (Hillhurst) 23:55 [4] *** 5.53 km (4:19 / km) +162m 3:46 / km

3x loops (0.5km , 1km, 2km)
Paces:
4:13
4:30
4:33

Decent training that I made on a new map, a little boring, so Damian and MK got a bit ahead on the last loop, but im a bit jet lagged and made one mistake. Good enough map to use.

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