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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Runner99

In the 7 days ending Jul 28:

activity # timemileskm+m
  Running2 2:00:30 14.8(8:08) 23.82(5:04) 558
  Forest Orienteering1 28:50 3.64(7:55) 5.86(4:55) 32
  Total2 2:29:20 18.44(8:06) 29.68(5:02) 590

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Sunday Jul 28 #

Note

Side note: Planned out the next like 10 years of training. Wonder if it will work or if I'll have to adapt as the sport changes. Basically building up to 120km weeks, and then speeding the same set of runs up over the years.

Mon - recovery run
Tues - 6x 1km intervals
Wed - 30min Random-O
Thurs - 5x 2km intervals
Fri - 40min Random-O
Sat - Long run 17/25km
Sun - Tempo 15-20min

I think once I get this consistent and my body adapts, then only time will tell how it pays of. I think that 120km weeks with lots of threshold running is the way to go, with easier weeks after every 3 where I won't run intervals, and have the tempo easy.

Timing goals would be:
32min - 10km
15min - 5km
8:30min - 3km

With that, I think I'd be able to get a decent result at WOC in the next 10 years.

Note
(rest day)

Got stuck on a project for many hours, and needed to study for my midterm. Got really stressed out and decided to move my run to tomorrow.

Saturday Jul 27 #

Running long (Nose Hill Top) 1:27:40 [3] 17.0 km (5:09 / km) +416m 4:36 / km

Second time running the long loop. Clipped the ending on the way home taking off 500m and it didn't register as the same run as last weekend. Thought I was going faster than last time, but wasn't because I had the same time... Pretty hard run, so fast on the flats and downhills and then moving up the 5x big hills. Last one is the most tiring, but also doable because you know its the last one.

Friday Jul 26 #

5 PM

Running warm up/down (Nose Hill Top) 32:50 [3] 6.82 km (4:49 / km) +142m 4:22 / km

Warmin up n down from Nose Hill.

Forest Orienteering 28:50 [3] 5.86 km (4:55 / km) +32m 4:47 / km

Lazied out, planned on 40min on friday only did 30. Love the training idea. Worked really well.

Random-O. The only thing I really need to do is build a better random number generator. Really don't like running with my phone in hand.

Thursday Jul 25 #

Note
(rest day)

focused on tests, had some late nights and was too tired to do a hard workout in the evening. Got 100% on one quiz!!!

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