Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Thompass

In the 7 days ending Mar 22, 2017:

activity	#	time	miles	km	+m
Easy Run	5	4:28:37	23.92	38.49	176
Misc	2	2:00:00
Strength	5	1:31:00
Total	7	7:59:37	23.92	38.49	176

1:44

0:00

» now

Wednesday Mar 22, 2017 #

Easy Run warm up/down 6:56 [3] 1.5 km (4:37 / km) +7m 4:31 / km
shoes: Adidas Supernova

http://www.movescount.com/moves/move148084438

Easy Run intervals 47:01 [3] 8.44 km (5:34 / km)
shoes: Adidas Supernova

4x500, then 4x400. Really bad communication from our captain's, at first they said we were doing 2 sets of 400s, then right after the warm-up they said one set of 500s and hills, so I kicked pretty hard on the last 500. Then they told us we still had a set of 400s...not very happy, they need to communicate a heck of a lot better because that was annoying.
500s were 1'30, 1'33, 1'32, 1'30. 400s were 1'11, 1'16, 1'14, 1'12.

http://www.movescount.com/moves/move148084444

C • Captains 2

Easy Run hills 16:42 [3] 2.1 km (7:57 / km)
shoes: Adidas Supernova

And also hills. Because why not? I think we were heading back and we saw Krupa with his truck at one of the hills, we did 10 hill sprints.

http://www.movescount.com/moves/move148084449

Easy Run 4:00 [3] 0.79 km (5:04 / km) +7m 4:51 / km
shoes: Adidas Supernova

http://www.movescount.com/moves/move148084451

Finally done with that business, absolutely exhausted.

Strength (Weight Room) 25:00 [3]

Lol just kidding not done yet.

Strength 5:00 [3]

Tuesday Mar 21, 2017 #

Easy Run 35:56 [3] 7.77 km (4:37 / km) +28m 4:33 / km
shoes: Adidas Supernova

Monday Mar 20, 2017 #

Easy Run warm up/down 35:00 [2]

Easy Run race (4x800) 2:21 [5] 0.8 km (2:56 / km)
shoes: Saucony Vendetta

Not the best first race of the season, but I'm also not too disappointed. Right around where I expected to finish and I think I can build on this pretty well. Team finished second by 8 seconds.

C • nice 1

Easy Run warm up/down 13:06 [1] 2.14 km (6:07 / km) +7m 6:01 / km
shoes: Adidas Supernova

Easy Run warm up/down 25:00 [2]

Easy Run race 2:19 [5] 0.8 km (2:54 / km)
shoes: Saucony Vendetta

Ran the open 8 as well, did a little better. Paced off a team mate with a usual time of 2'19 who got a 2'18 today. Both got beaten by two sprinter type guys who built a massive lead over the first 400 and somehow stumbled into the finish with a 2'16 or so. I mean, I suppose it's a strategy, and if it works, it works.

Easy Run warm up/down 7:30 [2]

Sunday Mar 19, 2017 #

Misc 1:00:00 [3]

Woke up at 6 to go to practice at 7 in West St Paul...

Strength 10:00 [3]

Saturday Mar 18, 2017 #

Misc 1:00:00 [3]

Strength 8:00 [3]

Friday Mar 17, 2017 #

Easy Run 31:35 [3] 6.27 km (5:02 / km) +63m 4:48 / km
shoes: Adidas Supernova

Strength (Weight Room) 30:00 [3]

Strength 5:00 [3]

Thursday Mar 16, 2017 #

Easy Run warm up/down 7:05 [3] 1.49 km (4:45 / km)
shoes: Adidas Supernova

http://www.movescount.com/moves/move147159272

Easy Run intervals 15:32 [4] 3.33 km (4:40 / km) +21m 4:31 / km
shoes: Adidas Supernova

"Fartlek". There's so many different versions but whatever. Two minutes on, two minutes off, but we ended up not doing that. Had to take a quick extra break to let two guys, and then we stretched the break. Can't give reasoning because I don't know. First lap is jogging.
2'02
1'58
2'30
2'03
2'40
2'01
2'16 cooldown

No idea why they kept stretching the breaks...I was getting quite tired on the last one though. Sprint pace anywhere from 3'00 to 3'30 per k, will put up movescount soon.
http://www.movescount.com/moves/move147159273

Easy Run 5:23 [3] 1.06 km (5:05 / km) +21m 4:37 / km
shoes: Adidas Supernova

http://www.movescount.com/moves/move147159274

Easy Run hills (Gear Shift Accerating) 8:27 [3] 1.1 km (7:41 / km) +15m 7:11 / km
shoes: Adidas Supernova

We were going to do it four times, but people were complaining about calf pain so we stopped after three.
http://www.movescount.com/moves/move147159278

Easy Run warm up/down 4:44 [3] 0.9 km (5:16 / km) +7m 5:04 / km
shoes: Adidas Supernova

http://www.movescount.com/moves/move147159279

Strength 8:00 [3]

« Earlier | Later »