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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O Joy

In the 7 days ending Jan 25:

activity # timemileskm+m
  run2 1:49:41 9.62(11:24) 15.48(7:05) 54
  Orienteering1 1:40:35 3.88(25:54) 6.25(16:06) 99
  swim1 39:56 0.71(56:22) 1.14(35:02)
  weights1 30:00
  warm up/cool down2 16:54 0.77(21:56) 1.24(13:38)
  Stretch1 15:00
  core/stretch1 15:00
  bike1 10:00 2.23(4:29) 3.59(2:47)
  walk1 5:10 0.16(32:21) 0.26(20:06)
  Total6 5:42:16 17.37 27.95 153

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Saturday Jan 25 #

8 AM

run 1:03:24 [3] 5.58 mi (11:22 / mi) +33m 11:09 / mi
shoes: NB860v8

MF run in snow!

warm up/cool down 10:42 [2] 0.52 mi (20:34 / mi)

9 AM

Stretch 15:00 [1]

Thursday Jan 23 #

6 PM

swim 39:56 [3] 1.14 km (35:02 / km)

Made it to the end of the MF swim and did 50 yds wu then 10x25 @ :45 one fast/one slow; then on my own 9 x 100 @ 2:30 and 200 easy breast and back stroke. Will hopefully be able to get at least one swim in a week on my own despite teaching until 5:45 pm.

Wednesday Jan 22 #

6 PM

run 46:17 [3] 4.04 mi (11:28 / mi) +21m 11:17 / mi

warm up/cool down 6:12 [3] 0.25 mi (24:46 / mi)

core/stretch 15:00 [1]

Tuesday Jan 21 #

7 PM

bike 10:00 [2] 2.23 mi (4:29 / mi)

weights 30:00 [3]

Sunday Jan 19 #

9 AM

walk 5:10 [2] 0.16 mi (32:21 / mi)

Orienteering 1:40:35 [3] 3.88 mi (25:54 / mi) +99m 24:00 / mi

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