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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: marcitailor

In the 7 days ending Nov 12, 2017:

activity # timemileskm+m
  Orienteering2 2:26:33 11.43(12:49) 18.4(7:58)
  Running3 1:43:07 13.82(7:28) 22.24(4:38)
  Gym1 1:33:00
  Warm up3 1:33:00 6.03(15:26) 9.7(9:35)
  Excercises3 1:12:00 2.11(34:05) 3.4(21:11)
  Strength1 1:10:00
  TRX1 1:00:00
  Cool down/stretching2 15:00 0.43 0.7
  Total7 10:52:40 33.83 54.44
averages - sleep:8

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MoTuWeThFrSaSu

Sunday Nov 12, 2017 #

11 AM

Warm up warm up/down 30:00 [1] 2.5 km (12:00 / km)
slept:8.2 shoes: VJ Irock Red

Thought that a better WUP could help - no.

Orienteering race 1:23:59 [3] 10.5 km (8:00 / km)
shoes: VJ Irock Red

Even worse than yesterday. Mitakes were my frineds, could't keep my focus. If JWOC2018 is real for me then I'd have to improve a lot more.

Saturday Nov 11, 2017 #

12 PM

Warm up warm up/down 18:00 [1] 1.0 km (18:00 / km)
slept:8.0 shoes: VJ Irock Red

Alibi.

Orienteering race 1:02:34 [4] 7.9 km (7:55 / km)
shoes: VJ Irock Red

Juniper Open Day 1. Completely regreted entering M20. Course was nice, running on it not so. Felt bad, made mistakes all the way.

Friday Nov 10, 2017 #

4 PM

Warm up warm up/down 45:00 [1] 6.2 km (7:15 / km)
slept:8.0 shoes: New Balance NB 590 Flash

Bigcirc, stretching and 2 strides.

Running intervals 16:00 [4] 3.33 km (4:48 / km)
shoes: New Balance NB 590 Flash

4-3-2-1 lap on the grass, ca. 320m per lap. Times: 4:36;3:25;2:09;0:54

Excercises 12:00 [2] 1.0 km (12:00 / km)
shoes: New Balance NB 590 Flash

10x drills.

Cool down/stretching warm up/down 10:00 [1]

Thursday Nov 9, 2017 #

4 PM

TRX 1:00:00 [4]
shoes: New Balance NB 590 Flash nr.2

Wednesday Nov 8, 2017 #

4 PM

Gym 1:33:00 [4]
slept:7.8 shoes: New Balance NB 590 Flash

Tough session.

Tuesday Nov 7, 2017 #

4 PM

Running long 38:53 [1] 8.13 km (4:47 / km)
shoes: New Balance NB 590 Flash nr.2

Easy pace with Andris, Miki and Levi. Had a couple of minutes "tactical rests"

Excercises 50:00 [2] 2.0 km (25:00 / km)
shoes: New Balance NB 590 Flash nr.2

Stairs and strides.

Cool down/stretching warm up/down 5:00 [1] 0.7 km (7:09 / km)
shoes: New Balance NB 590 Flash nr.2

2laps on the grass.

Monday Nov 6, 2017 #

4 PM

Running long 48:14 [1] 10.78 km (4:28 / km)
slept:8.2 shoes: New Balance NB 590 Flash nr.2

Didn't feel good after the long race, knees especially hurt. With Tomi, Miki and Levi who decided to quit after 25.

Excercises 10:00 [1] 0.4 km (25:00 / km)
shoes: New Balance NB 590 Flash nr.2

Just the stretching and tge drills after the strength.

Strength 1:10:00 [3]
shoes: New Balance NB 590 Flash nr.2

5 rounds: 8-8 pistol squats on bosu pillows, 8-8 deadlift 12kg, the "falling on knees" exc 6-6. Then some medicin balls on bosus and push-ups plus 30m attack walks.

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