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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: keegan

In the 7 days ending Jan 27:

activity # timemileskm+m
  running 6 3:41:55 9.0 14.48
  orienteering 2 58:00 4.03(14:24) 6.48(8:57)
  strength 1 15:00
  core1 15:00
  Total7 5:09:55 13.03 20.96

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Saturday Jan 27 #

orienteering 45:00 [3] 4.68 km (9:37 / km)

I went out to a local forest to do a line-o training that I had created. It was my first time in the forest in awhile and it felt great to be running through the woods. My navigation was pretty good throughout with only a few minor deviations from the line. However I was taking the training slow and was a little frustrated by how long it took.

Friday Jan 26 #

running 30:00 [3] 4.0 mi (7:30 / mi)

warm up cool down

core 15:00 [3]

running 20:00 [3]

Ran another work out today because it was to cold to run outside, looking forward to the spring so I can run longer. The work out was pretty short just 2, 400's with a 200 as a break and then 4, 200's with a 200 between each. Doing four hundreds in 1:16 and 200's in 35 seconds. The 200's were a little less then a 200 hundred because are track is weird, so the time may be a little fast.

Thursday Jan 25 #

running 15:00 [3]

warm up

running 5:15 [3] 1.0 mi (5:15 / mi)

indoor mile. I felt really good in the race and managed to get my PR which I was really happy about although still messed up my pacing a bit

Wednesday Jan 24 #

running 30:00 [3] 4.0 mi (7:30 / mi)

Light day before meet ran at like 8 minute pace

Tuesday Jan 23 #

running 30:00 [3]

warm up cool down

strength 15:00 [3]

running 6:40 [3]

magic mile (stride straight away jog corners)

Monday Jan 22 #

running 30:00 [3]

warm up cool down

running 30:00 [3]

5, 600's at 2 minute pace and two minute rest between each one

Sunday Jan 21 #

running 25:00 [3]

warm up run
dynamic stretch's
cool down

orienteering 13:00 [3] 1.8 km (7:13 / km)

Peg relay through a small forest.
Basically you run with a group of people on a course but at certain controls there are pegs. If you get to a control and there is a peg you take the peg and have to do two or three extra controls. SInce there are more people then pegs only some people have to do extra. Who ever has the most pegs at the end wins
I did pretty well tied with Ethan. Should have one but missed a peg.

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