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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gil

In the 7 days ending Jun 24, 2007:

activity # timemileskm+m
  Running4 4:15:00 28.46(8:58) 45.8(5:34)
  Orienteering1 1:19:26 7.23(11:00) 11.63(6:50)27c
  Swimming1 20:00
  Total5 5:54:26 35.68 57.4327c

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Sunday Jun 24, 2007 #

Running warm up/down 10:00 [1] 1.0 mi (10:00 / mi)
shoes: Asics Ahar

Orienteering race (Orange) 35:41 [4] *** 4.9 km (7:17 / km)
12c shoes: Adidas Neptune XC Spikes (Seco

ROC Cobbs Hill Orange.

"A OK" performance. Overshot on second control - had to come back. There were few near misses - I was executing my plan, missed to notice something in the middle, then I realized that I am already past my "check" point, but I was able to re-adjust my plan on fly without losing too much time (if any)

Orienteering race (Sprint) 13:45 [4] *** 1.9 km (7:14 / km)
7c shoes: Adidas Neptune XC Spikes (Seco

Sprint-O.

No big mistakes. I could have been little bit smoother in few places. Effort was probably between 90-95%. Week back prevented from going 100%.

Orienteering (Flag Pickup) 30:00 [1] *** 3.0 mi (10:00 / mi)
8c shoes: Asics Ahar

Flag pickup. Jogged most of the way

Saturday Jun 23, 2007 #

Swimming 20:00 [1]

Thursday Jun 21, 2007 #

Running 1:30:00 [3] 11.5 mi (7:50 / mi)
shoes: Adidas adiPRENE (Second)

Varios speeds from 6PM to 9MP

Tuesday Jun 19, 2007 #

Running (Speed) 1:05:00 [4] 11.2 km (5:48 / km)
shoes: Adidas adiPRENE (Second)

1600M warmup

1000M - 3:44

200M - 36
400M - 1:20
400M - 1:18
200M - 35

200M - 37
400M - 1:17
400M - 1:16
200M - 34

200M - 38
400M - 1:21
400M - 1:17
200M - 33

Skipped cooldown since I was dead plus rain and thunder.

Monday Jun 18, 2007 #

Running 50:00 [1] 5.0 mi (10:00 / mi)
shoes: Adidas adiPRENE (Second)

Easy jog with RSST trail running folks at Cobbs Hill. I like the people but pace is kind of slow for my liking.

Running intervals (Speed) 40:00 [4] 4.0 mi (10:00 / mi)
shoes: Adidas adiPRENE (Second)

While looking for Ansis run into RSST "speed" falks at ER track. They talked me into doing two sets of 200M-400M-800M-400M-200M. Jim Cornell was hanging with me pretty much entire time plus he had one piramid already behind him. I bailed out during second 800M but finished other intervals. Last 200M was in 32 seconds.

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