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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Feb 28, 2016:

activity # timemileskm+m
  running4 1:43:18 14.0(7:23) 22.53(4:35)
  cross training7 1:42:00
  orienteering2 1:13:15 9.85(7:26) 15.85(4:37)27c
  biking1 45:00
  track workout2 19:00 3.25(5:51) 5.23(3:38)
  Total7 5:42:33 27.1 43.6127c

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MoTuWeThFrSaSu

Sunday Feb 28, 2016 #

biking 45:00 [2]
(rest day)

Down to Hemisfair Park and back
C • JWOC Trials 4

cross training 10:00 [4]

Messed around on the rope structures at Hemisfair, really engaged core and upper body. Fun.

Saturday Feb 27, 2016 #

running warm up/down 8:00 [2] 1.0 mi (8:00 / mi)
shoes: Zealot

cross training warm up/down 25:00 [3]

running race 12:59 [5] 2.0 mi (6:29 / mi)
shoes: asics XC grey

This went well! Goal was to drop under 13 and just barely made it. Nice because legs were feeling tired beforehand, also because splits were pretty even. Just focused and it came through.

running race 6:14 [4] 1.0 mi (6:14 / mi)
shoes: asics XC grey

Body was whupped from running the 32 earlier, plus it heated up a lot. Lost focus horribly, wasn't pushing very hard. Coach said to aim for 5:45 since that's what the times during the workouts are indicating I can do... Eh at least it was faster than last week.

Friday Feb 26, 2016 #

cross training warm up/down 15:00 [3]

Plus some short barefoot sprints

running warm up/down 3:49 [2] 0.5 mi (7:38 / mi)
shoes: Zealot

running 2:19 [5] 0.5 mi (4:38 / mi)
shoes: Zealot

4 x 200 fast just to wake up the legs. Felt slow because of yesterday.
35 35 35 34

Thursday Feb 25, 2016 #

cross training warm up/down 10:00 [3]

Dynamics

orienteering 30:15 [3] ** 4.15 mi (7:17 / mi)
15c shoes: Zealot

Urban-O with Danny G. Started out fast then got more on pace.
used an old map

http://imgur.com/4oPNh9g

cross training (CORE) 7:00 [4]

Wednesday Feb 24, 2016 #

cross training warm up/down 10:00 [3]

running warm up/down 4:03 [2] 0.5 mi (8:06 / mi)
shoes: Zealot

track workout 17:35 [4] 3.0 mi (5:52 / mi)
shoes: asics XC grey

12 x 400 goal pace 85-90 secs with 30 sec rest. Felt ok.
87 86 87 86 89 89 88 89 90 89 87 88

running 17:00 [2] 2.0 mi (8:30 / mi)
shoes: Zealot

Very easy with the dogs

Tuesday Feb 23, 2016 #

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

Dynamics

orienteering 43:00 [2] ** 5.7 mi (7:33 / mi)
12c shoes: Zealot

Urban-O. Ran with my intermediate guy; his calves and shins were hurting him so we took it easy. It was wiiiindy!

http://imgur.com/s8rGwFx

Monday Feb 22, 2016 #

cross training warm up/down 10:00 [3]

running warm up/down 3:41 [2] 0.5 mi (7:22 / mi)
shoes: Zealot

track workout 1:25 [4] 0.25 mi (5:40 / mi)
shoes: asics XC grey

And then it started to pour...

running intervals 21:40 [4] 3.0 mi (7:13 / mi)
shoes: Zealot

On/offs in the gym

cross training (HIPS) 10:00 [3]

running 23:33 [3] 3.0 mi (7:51 / mi)
shoes: Zealot

included some pick-ups, a hill

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