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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: 970130

In the 7 days ending May 3, 2015:

activity # timemileskm+m
  Running4 2:34:10 20.28(7:36) 32.64(4:43) 412
  Orienteering training1 49:47 3.22(15:28) 5.18(9:37) 165
  Running wu/cd4 49:45 5.44(9:09) 8.75(5:41) 173
  Cycling1 30:00
  Strength and Conditioning2 30:00
  Total6 5:13:42 28.94 46.57 750

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MoTuWeThFrSaSu

Sunday May 3, 2015 #

Running wu/cd 13:43 [3] 2.51 km (5:28 / km) +54m 4:56 / km
shoes: Brooks Ghost 7

Running 24:30 [3] 6.2 km (3:57 / km)
shoes: Brooks Ghost 7

Same intervals session as the other day. 2x 2:00, 1x 1:30, 2x 1:00, 3x 0:45 and 5x 0:30. I felt like I was running well.

Saturday May 2, 2015 #

Running 1:15:03 [3] 14.46 km (5:11 / km) +262m 4:46 / km
shoes: Brooks Ghost 7

Long run out to the east of Lancaster.

Strength and Conditioning 15:00 [2]

Friday May 1, 2015 #

Running wu/cd 14:03 [3] 2.61 km (5:23 / km) +52m 4:54 / km
shoes: Brooks Ghost 7

Running 24:30 [4] 6.18 km (3:58 / km)
shoes: Brooks Ghost 7

Intervals session along the canal. 2x 2:00, 1:30, 2x 1:00, 3x 0:45, 5x 0:30. Feeling good physically and trying to use my arms more.

Wednesday Apr 29, 2015 #

Running wu/cd 15:04 [3] 2.56 km (5:53 / km) +67m 5:12 / km

Orienteering training 49:47 [3] 5.18 km (9:37 / km) +165m 8:17 / km

LOC evening event at Eggerslack Woods. The terrain was slow, but also very technical, and I was pleased that I got the navigation right in the part of the area where I messed up last time I was there. Apart from 1 control where I was too far up the hill I didn't really make any errors, and I used my compass a lot more than normal which helped.

Tuesday Apr 28, 2015 #

Cycling 30:00 [3]

Strength and Conditioning 15:00 [2]

Monday Apr 27, 2015 #

Running wu/cd 6:55 [3] 1.07 km (6:28 / km)
shoes: Brooks Ghost 7

Running 30:07 [3] 5.8 km (5:12 / km) +150m 4:36 / km
shoes: Brooks Ghost 7

5x 6 minute hill rep loops- so only going uphill for about half the time. I felt good going up but the steepest part at the top of the hill was tough.

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