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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mdryak

In the 7 days ending Oct 15, 2016:

activity # timemileskm+m
  Running5 3:55:19 2.82 4.54
  Hike3 2:00:00
  Gym1 1:15:00
  Orienteering1 25:00
  Yoga1 10:00
  Total8 7:45:19 2.82 4.54

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Saturday Oct 15, 2016 #

Running race 20:00 [3]

PvP Race

Running warm up/down 20:00 [3]

Warm up (marking course) and cool down (running results back and forth)

Friday Oct 14, 2016 #

Running long 1:30:00 [3]

Trail run with weighted pack - past Freeman's Quay along the river
Practiced eating whilst running (bun an blackberries at turn-around)

Thursday Oct 13, 2016 #

Yoga 10:00 [3]

Hike 40:00 [1]



Wednesday Oct 12, 2016 #


7 AM

Running 30:19 [3] 2.82 mi (10:45 / mi)

V chilled trail run with morn with Kate--my legs are destroyed from yesterday, so definitely a good plan!
1 PM

Gym (Strength & Conditioning) 1:15:00 [3]

Strength and Cond. with orienteering (Julie, Fran) and DUAXC peeps...
Hamstrings are DEAD.

Sesh (ft. Julie)
Foam rolling
Some mobility stuff- spiderman, etc.
30 off-box landings
4 x 5 box jumps
3 x 6 goblet squats (17.5kg)
Alternating with 3 x 10 (each side) single leg bridges with one foot on a box and the other leg straight up in the air
3 x 10 dumbbell overhead press (9.0kg, 7.5kg, 5.0kg)
alternated with 3 x 10 TRX rows
3 x 10 (each side) split squats (10kg dumbbell)
alternated with 30s plank [everything engaged]

Tuesday Oct 11, 2016 #

Running intervals 37:00 [3]
shoes: Adrenalin 16

8x3mins., 1.30min. recovery + minute hard at end (with Kat)

First sesh with all the new peeps tonight at training--with a good turn out. I was pushed the whole way around by Victoria (fantastic, as we took turns drafting and taking the inside corners) and a newbie--Shannon.

Ran the same pace as Victoria, see her strava splits here: - though she forgot to stop it at the end, so got a bit jumbled
(I was a bit late to the session and so my garmin didn't get satellites soon enough to record the session)

Running warm up/down 28:00 [3]

warm up run from viaduct to training, and back again with kat

Hike 40:00 [1]

Monday Oct 10, 2016 #

(rest day)

First day of term, and ended up having to go to Stockton campus for a Spanish module--not getting back until super late! Accidental rest day due to that.

Hike 40:00 [1]

Sunday Oct 9, 2016 #

Orienteering 25:00 [3]
shoes: Adrenalin 16

Taster session for orienteering--ran it with four different groups, about 24 different people showed up! It was really fun to meet some new people, and hopefully we've gotten a bunch new members as a result! :)
On a side note, I ate a lot of doughnuts today--hahaha NO REGRETS.

Running 10:00 [3]

Jog to science site for orienteering training sesh

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