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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Quicksilver

In the 7 days ending Oct 4, 2015:

activity # timemileskm+m
  Cross-Country7 3:40:21 23.09(9:33) 37.16(5:56) 365
  Swimming3 3:00:00
  Orienteering1 2:28:47 4.34(34:15) 6.99(21:17) 37517c
  Stretching4 37:30
  Core/Strength1 20:00
  Total13 10:06:38 27.44 44.15 74017c

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MoTuWeThFrSaSu

Sunday Oct 4, 2015 #

Event: BAOC: Calero
 
10 AM

Orienteering race (Calero County Park) 2:28:47 [4] *** 6.99 km (21:17 / km) +375m 16:47 / km
17c shoes: Jalas Champions DG

A long brutal green course in Calero. I didn't make that many mistakes, but I wasn't prepared for its steep hills.

Green - Splits

Friday Oct 2, 2015 #

7 PM

Swimming (Cal State East Bay) 1:00:00 [2]

Thursday Oct 1, 2015 #

5 PM

Cross-Country warm up/down (Canyon Middle School) 15:37 [4] 2.82 km (5:32 / km)
shoes: Saucony Grid Ridge TR2

Cross-Country (Canyon Middle School) 17:53 [4] 3.7 km (4:50 / km)
shoes: Saucony Grid Ridge TR2

Dynamics and short turn sprints.

Stretching (Canyon Middle School) 15:00 [2]
shoes: Saucony Grid Ridge TR2

6 PM

Cross-Country (Canyon Middle School) 16:25 [3] 2.78 km (5:54 / km) +25m 5:39 / km
shoes: Saucony Grid Ridge TR2

2 x outer level.
7 PM

Swimming (Cal State East Bay) 1:00:00 [2]

Wednesday Sep 30, 2015 #

5 PM

Cross-Country warm up/down (Lake Chabot) 9:32 [3] 1.94 km (4:55 / km)
shoes: Saucony Grid Ridge TR2

Cross-Country (Lake Chabot) 8:57 [3] 1.24 km (7:12 / km)
shoes: Saucony Grid Ridge TR2

Dynamics.

Cross-Country hills (Lake Chabot) 6:07 [5] 0.96 km (6:22 / km) +30m 5:31 / km
shoes: Saucony Grid Ridge TR2

A short hill sprint done 4 times.

Cross-Country hills (Lake Chabot) 5:28 [5] 0.89 km (6:09 / km) +70m 4:25 / km
shoes: Saucony Grid Ridge TR2

A long hill sprint.
6 PM

Cross-Country tempo (Lake Chabot) 20:00 [4] 3.36 km (5:57 / km) +20m 5:47 / km
shoes: Saucony Grid Ridge TR2

Stretching warm up/down (Lake Chabot) 10:00 [2]
shoes: Saucony Grid Ridge TR2

8 PM

Core/Strength 20:00 [3]

Tuesday Sep 29, 2015 #

5 PM

Cross-Country warm up/down (Canyon Middle School) 11:33 [3] 1.91 km (6:03 / km) +50m 5:21 / km
shoes: Saucony Grid Ridge TR2

Cross-Country (Canyon Middle School) 9:32 [2] 1.23 km (7:46 / km)
shoes: Saucony Grid Ridge TR2

Dynamics.

Cross-Country long (Canyon Middle School) 48:26 [5] 7.84 km (6:11 / km) +160m 5:36 / km
shoes: Saucony Grid Ridge TR2

A long hills run. We were only supposed to do two loops, but at the end of the second, we decided to do one more.
6 PM

Stretching (Canyon Middle School) 5:00 [2]
shoes: Saucony Grid Ridge TR2

7 PM

Swimming (Cal State East Bay) 1:00:00 [2]

Monday Sep 28, 2015 #

5 PM

Cross-Country warm up/down (Lake Chabot) 15:36 [3] 2.74 km (5:42 / km)
shoes: Saucony Grid Ridge TR2

Cross-Country (Lake Chabot) 9:49 [2] 1.24 km (7:57 / km)
shoes: Saucony Grid Ridge TR2

Dynamics.

Cross-Country race (Lake Chabot) 15:40 [5] 3.11 km (5:02 / km) +10m 4:57 / km
shoes: Saucony Grid Ridge TR2

A sprint 3k.
6 PM

Cross-Country warm up/down (Lake Chabot) 9:46 [3] 1.41 km (6:56 / km)
shoes: Saucony Grid Ridge TR2

Cool-down jog.

Stretching (Lake Chabot) 7:30 [2]
shoes: Saucony Grid Ridge TR2

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