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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rhombus

In the 7 days ending Sep 17, 2017:

activity # timemileskm+m
  Orienteering2 3:29:57 14.96(14:02) 24.07(8:43) 754
  Running3 2:21:25 15.32(9:14) 24.66(5:44) 104
  Strength2 2:00:00
  Flexibility2 42:00
  Drills2 30:00
  Total6 9:03:22 30.28 48.73 858
  [1-5]6 8:21:22

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MoTuWeThFrSaSu

Sunday Sep 17, 2017 #

9 AM

Running warm up/down (Mixed surface) 7:25 [1] 1.18 km (6:17 / km)

Orienteering race (Classic) 1:16:18 [3] 10.71 km (7:07 / km) +269m 6:20 / km
shoes: VJ Integrator 17

Taped my leg this morning and while it hurt a little bit, it wasn't nearly as bad as yesterday. Ran the whole thing but still held back a bit. Still kinda sloppy with navigating but better than yesterday I think. Had trouble with side hilling again.

Running warm up/down (Mixed surface) 5:00 [1] 0.7 km (7:09 / km)

Saturday Sep 16, 2017 #

12 PM

Flexibility warm up/down (Static stretching) 12:00 [0]

Orienteering race (Classic) 2:13:39 [3] 13.36 km (10:00 / km) +485m 8:28 / km
shoes: VJ Integrator 17

My leg started to hurt really bad at around control 5 so I had to walk a lot of the course. Jogged the last little bit though. Navigation wasn't terrible but definitely not great. I need to really work on side hilling and navigating through vague, reentranty terrain.

But! I got a new pair of shoes finally. They're very pretty.

Friday Sep 15, 2017 #

11 AM

Drills warm up/down 15:00 [1]

Strength (Weight lifting) 1:00:00 [1]

Tough

Flexibility warm up/down (Static stretching) 30:00 [0]

Thursday Sep 14, 2017 #

8 AM

Running warm up/down (Mixed surface) 24:00 [1] 4.4 km (5:27 / km) +20m 5:20 / km
shoes: Nike zoom Pegasus 33

Running warm up/down (Pole running) 16:00 [3] 1.91 km (8:23 / km) +50m 7:24 / km
shoes: Nike zoom Pegasus 33

5 stride accelerations part way up the hill and one loop of the workout loop

Running intervals (Pole running) 21:00 [4] 4.68 km (4:29 / km) +34m 4:20 / km
shoes: Nike zoom Pegasus 33

3 × 7 minutes of a loop thing on Mt. Mooney + 3 minutes recovery

Running warm up/down (Mixed surface) 6:30 [1] 1.06 km (6:08 / km)
shoes: Nike zoom Pegasus 33

Felt some pain in my leg so I'll probably lay off running for a bit (expect for orienteering this weekend)

Wednesday Sep 13, 2017 #

7 AM

Drills warm up/down 15:00 [1]

Strength (Weight lifting) 1:00:00 [1]

Wow I deadlifted a lot today

Tuesday Sep 12, 2017 #

7 AM

Running long (Mixed surface) 1:01:30 [1] 10.73 km (5:44 / km)
shoes: Nike zoom Pegasus 33

It's nice to be back at school

Monday Sep 11, 2017 #

Note
(rest day)

:)

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