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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Quicksilver

In the 7 days ending Oct 25, 2015:

activity # timemileskm+m
  Swimming3 3:00:00
  Orienteering1 2:15:15 4.72(28:38) 7.6(17:48) 20012c
  Cross-Country6 2:09:59 13.78(9:26) 22.18(5:52) 320
  Core/Strength2 20:00
  Stretching2 15:00
  Total11 8:00:14 18.51 29.78 52012c

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MoTuWeThFrSaSu

Sunday Oct 25, 2015 #

5 PM

Cross-Country warm up/down (Canyon Middle School) 8:40 [3] 1.28 km (6:46 / km) +20m 6:17 / km
shoes: Saucony Grid Ridge TR2

Cross-Country race (Canyon Middle School) 7:15 [5] 1.6 km (4:32 / km) +30m 4:09 / km
shoes: Saucony Grid Ridge TR2

A Canyon mile time trial.

Saturday Oct 24, 2015 #

Event: BAOC: Huddart Park
 
11 AM

Orienteering race (Huddart County Park) 2:15:15 [4] **** 7.6 km (17:48 / km) +200m 15:44 / km
12c shoes: Jalas Champions DG

A Green course in Huddart. This terrain is famous for its steep hills and rugged reentrants. The map didn't seem to make sense, and the course was very technical with low visibility.

Friday Oct 23, 2015 #

7 PM

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

Thursday Oct 22, 2015 #

5 PM

Cross-Country warm up/down (Canyon Middle School) 7:52 [4] 1.63 km (4:50 / km)
shoes: Saucony Grid Ridge TR2

A 1 mile warm-up.

Cross-Country (Canyon Middle School) 17:03 [5] 4.03 km (4:14 / km)
shoes: Saucony Grid Ridge TR2

10 x 400 meter sprints. We had about 20 seconds rest in between (not in time).
6 PM

Core/Strength (Canyon Middle School) 10:00 [4]
shoes: Saucony Grid Ridge TR2

Stretching (Canyon Middle School) 10:00 [2]
shoes: Saucony Grid Ridge TR2

7 PM

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

Wednesday Oct 21, 2015 #

5 PM

Cross-Country warm up/down (Lake Chabot) 5:37 [3] 0.89 km (6:19 / km)
shoes: Saucony Grid Ridge TR2

Cross-Country hills (Lake Chabot) 21:48 [5] 2.94 km (7:25 / km) +180m 5:41 / km
shoes: Saucony Grid Ridge TR2

Brutal hill sprints and repeats.
6 PM

Cross-Country tempo (Lake Chabot) 14:43 [4] 2.49 km (5:55 / km) +25m 5:38 / km
shoes: Saucony Grid Ridge TR2

A 15 minute tempo.

Stretching (Lake Chabot) 5:00 [2]
shoes: Saucony Grid Ridge TR2

Tuesday Oct 20, 2015 #

5 PM

Cross-Country warm up/down (Lake Chabot) 6:05 [3] 0.59 km (10:19 / km) +10m 9:30 / km
shoes: Saucony Grid Ridge TR2

Cross-Country tempo (Lake Chabot) 34:51 [4] 5.81 km (6:00 / km) +20m 5:54 / km
shoes: Saucony Grid Ridge TR2

A 6k threshold run.
6 PM

Core/Strength (Lake Chabot) 10:00 [3]
shoes: Saucony Grid Ridge TR2

Cross-Country hills (Lake Chabot) 6:05 [5] 0.93 km (6:34 / km) +35m 5:32 / km
shoes: Saucony Grid Ridge TR2

Hill sprints.
7 PM

Swimming (Cal State East Bay) 1:00:00 [3]

Monday Oct 19, 2015 #

Note
(rest day)

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