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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: marcitailor

In the 7 days ending Jan 28:

activity # timemileskm+m
  Running7 4:22:03 34.68(7:33) 55.81(4:42)
  Warm up4 2:50:00 15.97(10:39) 25.7(6:37)
  Cool down/stretching3 1:10:00 1.55(45:04) 2.5(28:00)
  TRX1 1:00:00
  Strength1 1:00:00
  Excercises1 45:00 1.24(36:13) 2.0(22:30)
  Total7 11:07:03 53.44 86.01
averages - sleep:8.7

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MoTuWeThFrSaSu

Sunday Jan 28 #

3 PM

Running long 1:08:08 [1] 15.6 km (4:22 / km)
slept:9.0 shoes: Asics Gel FuzeX

Saturday Jan 27 #

12 PM

Running long 1:00:00 [2] 12.9 km (4:39 / km)
slept:9.5 shoes: New Balance NB 590 Flash nr.2

This one was sooo... exhausting. 4x2min fartlek included. Miki and Tomi couldn't keep up the pace in the fast sessions so went for it alone :( Anyway, the forest was muddy and the melting snow was quite slippy. Orienteering conditions :)

Friday Jan 26 #

4 PM

Warm up warm up/down 50:00 [1] 6.7 km (7:28 / km)
shoes: Asics Gel FuzeX

Testrun of the new pair <3 They're so litttt. Checked the track conditions, and lane 7 was quite clean so decided to run there. The little water that didn't evaporate had frozen into ice once we started the drills so had to be really careful.

Running intervals 20:00 [5] 3.2 km (6:15 / km)
shoes: Asics Gel FuzeX

4x600 under 1.43 (43.6;42.4;41.8;40.3)

Excercises 45:00 [1] 2.0 km (22:30 / km)
shoes: New Balance LD5000v3

Back and melting. Had 6x100 w/weights. Sum drills after.

Thursday Jan 25 #

5 PM

Running long 39:25 [1] 9.06 km (4:21 / km)
shoes: New Balance NB 590 Flash

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

Wednesday Jan 24 #

4 PM

Warm up warm up/down 40:00 [1] 6.4 km (6:15 / km)
slept:7.5 shoes: New Balance NB 590 Flash

Running intervals 34:00 [4] 6.6 km (5:09 / km)
shoes: New Balance NB 590 Flash nr.2

15x400 to 75-80. Felt EZ.

Cool down/stretching warm up/down 30:00 [1] 1.0 km (30:00 / km)
shoes: New Balance NB 590 Flash nr.2

Back+drills.

Tuesday Jan 23 #

4 PM

Warm up warm up/down 50:00 [1] 6.2 km (8:04 / km)
shoes: New Balance NB 590 Flash nr.2

Bigcirc and down. Would've been speedwork on the track but the icy conditions made it impossible to complete :(

Running intervals 15:40 [5] 2.25 km (6:58 / km)
shoes: New Balance NB 590 Flash nr.2

10x200 indoor. Times optimal but running felt good, and that's the point.

Cool down/stretching warm up/down 20:00 [1] 0.5 km (40:00 / km)

Monday Jan 22 #

4 PM

Warm up warm up/down 30:00 [1] 6.4 km (4:41 / km)
shoes: New Balance NB 590 Flash nr.2

Nice run, this time with Miki and Andris only - Tomi alwaayyys late

Running intervals 24:50 [4] 6.2 km (4:00 / km)
shoes: New Balance NB 590 Flash nr.2

Real nice 5x1200m on the snowy lane 1 :) Legendary training :) Obviously, the outter lanes were cleaned but icy, so decided to do it on lane 1 with a slightly better tracktion. Times: 4.09;4.08;4.08;4.08;4.02 [60s] Felt gr8

Cool down/stretching 20:00 [1] 1.0 km (20:00 / km)
shoes: New Balance NB 590 Flash nr.2

Back to the pits + the drills in the end.

Strength 1:00:00 [2]
shoes: New Balance NB 590 Flash

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