Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: asha

In the 7 days ending Jan 28, 2014:

activity

time

miles

Orienteering

3:21:52

19.26

(10:29)

31.0

(6:31)

Run

1:52:57

13.24

(8:32)

21.3

(5:18)

Drills

15:00

Total

5:29:49

32.5

52.3

1:39

0:00

» now

Monday Jan 27, 2014 #

10 AM

Run warm up/down 7:40 [3] 1.5 km (5:07 / km)
shoes: Nike Free Run 3.0

Orienteering race 22:04 [4] *** 3.5 km (6:18 / km)
shoes: Nike Free Run 3.0

Sprint Canberra #5 at ANU

Run warm up/down 7:45 [3] 1.5 km (5:10 / km)
shoes: Nike Free Run 3.0

Day 5 ANU Elite - Splits

Sunday Jan 26, 2014 #

10 AM

Run warm up/down 2:50 [3] 0.5 km (5:40 / km)
shoes: Nike Free Run 3.0

Orienteering intervals 15:00 [3] 3.0 km (5:00 / km)
shoes: Nike Free Run 3.0

Map memory sprintervals around Radford College

Run warm up/down 2:50 [3] 0.5 km (5:40 / km)
shoes: Nike Free Run 3.0

5 PM

Run warm up/down 5:30 [3] 1.0 km (5:30 / km)
shoes: Inov8 Baregrip

Orienteering race 23:45 [4] *** 3.5 km (6:47 / km)
shoes: Inov8 Baregrip

Sprint Canberra #4 at Rememberance Park

Run warm up/down 5:30 [3] 1.0 km (5:30 / km)
shoes: Inov8 Baregrip

Day 4 Remembrance Elite A - Splits

Saturday Jan 25, 2014 #

9 AM

Run warm up/down 5:30 [3] 1.0 km (5:30 / km)
shoes: Nike Free Run 3.0

Run tempo 13:17 [5] 3.0 km (4:26 / km)
shoes: Nike Free Run 3.0

3km time trial. not happy with time, 44secs off PB but okay enough without being fresh

2 PM

Drills 15:00 [3]
shoes: Nike Free Run 3.0

Run warm up/down 3:00 [3] 0.5 km (6:00 / km)
shoes: Nike Free Run 3.0

Orienteering race 25:00 [5] ** 4.5 km (5:33 / km)
shoes: Nike Free Run 3.0

Two person relay sprint training

Run warm up/down 6:00 [3] 1.0 km (6:00 / km)
shoes: Nike Free Run 3.0

5 PM

Run warm up/down 4:00 [3] 0.5 km (8:00 / km)
shoes: Nike Free Run 3.0

struggled to do a reasonable warm-up, and don't think i succeeded

Orienteering race 27:14 [4] *** 4.0 km (6:49 / km)
shoes: Nike Free Run 3.0

Sprint Canberra #3 at CSIRO, very very slow

Day 3 CSIRO Elite - Splits

Friday Jan 24, 2014 #

9 AM

Run warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Nike Free Run 3.0

Orienteering tempo 15:31 [4] ** 3.0 km (5:10 / km)
shoes: Nike Free Run 3.0

sprintervals on aths track

Run warm up/down 5:20 [3] 0.8 km (6:40 / km)
shoes: Nike Free Run 3.0

5 PM

Run warm up/down 6:30 [3] 1.5 km (4:20 / km)
shoes: Nike Free Run 3.0

Orienteering race 15:42 [4] *** 3.0 km (5:14 / km)
shoes: Nike Free Run 3.0

Sprint Canberra #2 mass start at Radford College, lots of fun. love the close hectic racing

Day 2 Radford Course 1BA - Splits

Thursday Jan 23, 2014 #

Event: Sprint Canberra

2 PM

Run warm up/down 8:30 [3] 1.5 km (5:40 / km)
shoes: Nike Free Run 3.0

Orienteering intervals 20:00 [4] *** 1.5 km (13:20 / km)
shoes: Nike Free Run 3.0

3x500m maze o' intervals with big breaks

Run warm up/down 5:50 [3] 1.0 km (5:50 / km)
shoes: Nike Free Run 3.0

Orienteering tempo 4:50 [5] ** 1.0 km (4:50 / km)
shoes: Nike Free Run 3.0

junior girls mass start race

Run warm up/down 2:55 [2] 0.5 km (5:50 / km)
shoes: Nike Free Run 3.0

5 PM

Orienteering race 32:46 [4] *** 4.0 km (8:12 / km)
shoes: Nike Jana Star

Sprint Canberra race #1, had a terrible run didnt even know what i was doing half the time, and was running insanely slow

Elite - Splits

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