Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MarkOus

In the 7 days ending Oct 23, 2016:

activity

time

miles

+ft

Run

3:05:19

23.65

(7:50)

38.06

(4:52)

Skate Ski

46:39

7.0

(9.0/h)

11.27

(14.5/h)

Classic Ski

42:38

6.16

(8.7/h)

9.91

(14.0/h)

Total

4:34:36

36.81

(7:28)

59.24

(4:38)

[1-5]

4:16:01

1:04

0:00

» now

Sunday Oct 23, 2016 #

Skate Ski 46:39 [1] 7.0 mi (9.0 mph)

Saturday Oct 22, 2016 #

Run warm up/down 24:30 [1] 3.0 mi (8:10 / mi)
shoes: Asics GT-2000

Run intervals 7:06 [4] 1.5 mi (4:44 / mi)
shoes: Asics GT-2000

Really easy track workout.
2 600s at about 1:49
2 400s at 71-72s
2 200s at 32s

Run intervals (Accels) 34 [5] 0.12 mi (4:44 / mi)
shoes: Asics GT-2000

2 100m accels

Run (Rest between intervals) 18:35 [0] 0.85 mi (21:52 / mi)
shoes: Asics GT-2000

Rest, including laps around track in between distances

Thursday Oct 20, 2016 #

Run long 1:04:59 [1] 9.22 mi (7:03 / mi)
shoes: Asics GT-2000

Took this long run a little easier than earlier in the season because we are tapering.

Wednesday Oct 19, 2016 #

Classic Ski 42:38 [1] 6.16 mi (8.7 mph)

Tuesday Oct 18, 2016 #

Run warm up/down 26:30 [1] 2.76 mi (9:36 / mi)
shoes: Asics GT-2000

Run race 17:01 [3] 5.0 km (3:24 / km)

Didn't feel like a bad race, but I didn't feel great either. Sort of felt like I just couldn't go as hard as I wanted towards the end. The course was really soft with big puddles and mud, but it was only a little slower overall.

Monday Oct 17, 2016 #

Run (DBR) 25:00 [1] 2.84 mi (8:48 / mi)
shoes: Asics GT-2000

Run (Hallowed Quarter) 1:04 [5] 0.25 mi (4:16 / mi)
shoes: Asics GT-2000

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