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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Jan 14, 2016:

activity # timemileskm+m
  running6 4:27:53 30.85(8:41) 49.65(5:24)
  orienteering3 1:40:45 3.6 5.799c
  track workout2 49:35 6.75(7:21) 10.86(4:34)
  cross training2 15:00
  Total6 7:13:13 41.2 66.319c
  [1-5]6 5:58:13

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FrSaSuMoTuWeTh

Thursday Jan 14, 2016 #

orienteering 25:45 [3] ** 3.6 mi (7:09 / mi)
9c

Short urban-O, took the faster guys

orienteering 30:00 [0]

Teaching!

running 18:57 [2] 2.1 mi (9:01 / mi)

Very easy after practice

Note

No track workout because sleep and lack of.
C • Smart Decision! 1

Wednesday Jan 13, 2016 #

running 45:30 [2] 5.3 mi (8:35 / mi)
shoes: Zealot

That felt nice

Tuesday Jan 12, 2016 #

running warm up/down (Orienteering) 3:50 [2] 0.5 mi (7:40 / mi)
shoes: Zealot

cross training (Orienteering) 10:00 [3]

Had team do track workout, then did some strength w em

orienteering 25:00 [0]

Teaching topography

running hills 34:15 [2] 4.2 mi (8:09 / mi)
shoes: Zealot

Faster than recovery pace because stress

Monday Jan 11, 2016 #

running warm up/down (warm up) 17:13 [2] 2.1 mi (8:12 / mi)
shoes: Zealot

track workout 17:36 [4] 2.5 mi (7:02 / mi)
shoes: Zealot

This... did not go well. Was cold and stiff, running on less than 5 hours of sleep, and felt really bad. Probably getting sick. Had a VCD attack in the middle of the 400s, too, which sucked. Eh, bad workouts happen... :P
2 mile (goal 14 min): 14:28
2 x 400 (goal 84 sec): 89, 99
C • Take care of your body 1

running 5:30 [1] 0.5 mi (11:00 / mi)
shoes: Zealot

rest intervals

running 12:00 [1] 1.25 mi (9:36 / mi)
shoes: Zealot

Cut cool down short bc of stabbing pains.

Saturday Jan 9, 2016 #

running long 1:32:00 [2] 10.6 mi (8:41 / mi)
shoes: Zealot

To the dam, down McCullough past school, through downtown and up Broadway. Lots of hills thrown in.

orienteering (armchair) 20:00 [0]

Friday Jan 8, 2016 #

running warm up/down 38:38 [2] 4.3 mi (8:59 / mi)
shoes: Zealot

18:04 to TU, 20:34 back (tired)

track workout 31:59 intensity: (20:19 @1) + (11:40 @4) 4.25 mi (7:32 / mi)
shoes: Zealot

4 x (400, 200, 200) with 400/200/400 recovery. Goal pace 89, 44 secs. Went pretty ok.
87, 45, 43
90, 43, 41
88, 43, 44
91 (lost focus whoops), 42, 43

cross training warm up/down 5:00 [3]

2 x 100 strides, stretching

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