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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Fraser Ross

In the 7 days ending Oct 7, 2006:

activity # timemileskm+m
  Squash2 3:25:00 5.59(36:39) 9.0(22:47)
  Orienteering2 1:59:28 7.33(16:18) 11.8(10:07) 5022 /31c70%
  Swimming1 1:30:00
  Cross Country1 1:00:00 4.35(13:48) 7.0(8:34)
  Total6 7:54:28 17.27 27.8 5022 /31c70%

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SuMoTuWeThFrSa

Saturday Oct 7, 2006 #

Orienteering race (Middle Distance) 46:42 [4] ***** 3.6 km (12:58 / km) +50m 12:08 / km
spiked:6/13c shoes: Jalas High Cuts

I had a pretty bad race. I just could not get into the map. I was constantly out of touch and just wandering around. Altought I did have a few good controles.

Orienteering warm up/down 20:00 [1] 2.0 km (10:00 / km)
shoes: Jalas High Cuts

Friday Oct 6, 2006 #

Orienteering race (Sprint) 17:46 [5] * 3.2 km (5:33 / km)
spiked:16/18c shoes: Salomon running shoes

I had a pretty good race.
I just made a few small route choice errors and on the second last control I made a 15 second mistake where I ran right by the opening.

Orienteering warm up/down 35:00 [1] 3.0 km (11:40 / km)
shoes: Salomon running shoes

Ran on the warm up map for a bit.
And just ran around the site for a warm up and cool down.

Thursday Oct 5, 2006 #

Squash 1:40:00 [2] 5.0 km (20:00 / km)
shoes: Prince Squash Shoe

Wednesday Oct 4, 2006 #

Cross Country warm up/down 40:00 [2] 4.0 km (10:00 / km)
shoes: Salomon running shoes

Cross Country intervals 20:00 [4] 3.0 km (6:40 / km)
shoes: Salomon running shoes

Today was sprints.
400m x 5 with 200m break.
My times for each 400 m leg was
1:05
1:11
1:18
1:17
1:07

Monday Oct 2, 2006 #

Squash 1:45:00 [3] 4.0 km (26:15 / km)
shoes: Prince Squash Shoe

Sunday Oct 1, 2006 #

Swimming (NLS training) 1:30:00 [3]

I started my life gaurding course. It's four hours every Sunday. So thats kinda long, it's 2 hours in class and 2 hours in the water. Today we did some training with bricks and a bunch of diffrent laps. I had froggoten how much front crawl hurt me. I would always get realy bad foot cramps and run out of breath. So I had to resort to breat stroke.

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