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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Runner99

In the 7 days ending Sep 15:

activity # timemileskm+m
  Running7 5:40:20 37.33(9:07) 60.08(5:40) 428
  Forest Orienteering2 1:04:41 7.26(8:55) 11.68(5:32) 71
  Total7 6:45:01 44.59(9:05) 71.76(5:39) 499

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Sunday Sep 15 #

10 AM

Running warm up/down 25:00 [3] 4.0 km (6:15 / km)

Running race 15:00 [5] 4.4 km (3:25 / km)

Time trial. About 250m back from the travelling roster. Team is super strong this year, I would have made it 2 years ago, and last year I would have been only 25m back with this time.

http://uofcathletics.ca/wp-content/uploads/2019/09...

Saturday Sep 14 #

2 PM

Forest Orienteering 30:00 [2] 6.0 km (5:00 / km) +40m 4:50 / km

Helping with Saturday SOGO, taking it easy before tomorrow..

Running warm up/down 23:36 [2] 2.68 km (8:48 / km) +87m 7:35 / km

Friday Sep 13 #

6 PM

Running warm up/down 37:09 [3] 7.0 km (5:18 / km) +149m 4:48 / km

Jogging to and from Nose Hill.

Forest Orienteering 34:41 [3] *** 5.68 km (6:06 / km) +31m 5:57 / km

Got a bit dark by the end. Need to go earlier. Random o with course drawn, think it was worse with the lines. makes things more convoluted.

Thursday Sep 12 #

4 PM

Running warm up/down 43:00 [2] 6.5 km (6:37 / km) +46m 6:23 / km

Running (Perimeter Loops) 30:05 [3] 7.0 km (4:18 / km) +96m 4:01 / km

Trying to keep it easier because of time trial.

Wednesday Sep 11 #

Running 30:00 [2] 5.0 km (6:00 / km)

Jogging back from the dentist.

Tuesday Sep 10 #

5 PM

Running warm up/down 30:00 [2] 6.0 km (5:00 / km)

Running hills 41:30 [3] 11.0 km (3:46 / km) +50m 3:41 / km

3x (5x hill sprints + 4 strides + perimeter loop)

Did not feel hot up the hill sprints. Was happy that I didn't fall too far back. Was pushing harder then I should have I think. Jan was 39:20, but he wasn't going as hard.

Pace seems too fast but idk.... I dropped the distance down to 11 i think it makes more sense. Watch died.

Monday Sep 9 #

Running 1:05:00 [1] 6.5 km (10:00 / km)
(rest day)

SOGO training. Did o-intervals around canmore park, rained on us so we all got a bit cold.

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