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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Keegan

In the 7 days ending Jul 24, 2020:

activity # timemileskm+m
  running 5 3:06:19 18.14 29.19
  Biking 3 1:40:00
  core6 1:35:00
  orienteering 2 1:13:36 3.74(19:41) 6.02(12:14)
  strength 3 44:00
  Total13 8:18:55 21.88 35.21
averages - sleep:8.8 rhr:50

» now

Friday Jul 24, 2020 #


Biking 40:00 [3]

Warm up and cool down for my work out

running 25:00 [3]

3 by mile with 5ish minute breaks

Started way to fast on this one because I wanted to beat one of my teammates. Which in hind sight was stupid because I knew he run the first one super fast and then quit by the second or third but I was vain and wanted to win. I didn't win but came close. I also felt pretty good after the first one which was unexpected. This pace was 10-20 seconds faster then what I was aiming for and thought I would die. After the first one I tried to keep the same pace. I fell a little over each one and took probably a 6 minute break after the second mile but still was much faster then I was expecting and felt pretty good.
9 AM

orienteering 13:49 [3] 2.26 km (6:07 / km)

Some o-intervals with Mori and Ethan. Fun to be running fast while orienteering. The course was fairly easy so I did alright. A few points I was running to fast to navigate and messed up. Kept the pace at around 80% of max speed so I wouldn't die during my running workout later today.

Thursday Jul 23, 2020 #


core 15:00 [3]

strength 5:00 [3]

4 PM

running 45:26 [3] 9.86 km (4:36 / km)

Wednesday Jul 22, 2020 #

rhr:50 slept:8.5

8 AM

Biking 30:00 [3]

Went to a new track today and it was farther then I thought it would be.

running 5:00 [3]

Warm up and dynos.

running 10:00 [3]

Two 100's full speed and a 400 at about 90%.

First 100 I timed as a 13.46 with my watch. I think this was a little longer then my actual time and I have a video of this run that I have to look at to see a more exact time. Looked at the video more closely and it was hard to tell when we started but I timed it through the video to be between 12.83-13.00.

Second 100 was timed by a friend watching me he recorded a 12.05 which seems quite fast. However I doubt he messed up by more then a second so I should have beat 13.26. I also think this 100 was faster because a friend of mine started 10 meters behind me and I was terrified he would catch me (he came fairly close).

Moral of the story I definitely beat 13.26.

400 was around a 61. Was going pretty hard but the fast 100 took more out of me then I was expecting.
9 AM

Biking 30:00 [3]

Biking home. The one 10 meter hill almost killed me.
12 PM

orienteering 59:47 [1] 3.76 km (15:54 / km)

Some virtual orienteering and picking up controls. For the virtual orienteering I was in a park getting directed by a bunch of people to go to controls. As you can see I was moving pretty fast.
9 PM

core 15:00 [3]

Tuesday Jul 21, 2020 #

rhr:49 slept:9.0


strength 34:00 [3]

Oskar core.

core 15:00 [3]

Monday Jul 20, 2020 #

rhr:51 slept:9.5


running 43:42 [3] 9.67 km (4:31 / km)

core 15:00 [3]

Sunday Jul 19, 2020 #

rhr:53 slept:8.0

8 AM

running 57:11 [3] 9.66 km (5:55 / km)

some nice morning woods running
9 PM

core 15:00 [5]

So today Bridget was busy when we were doing core and Peter decided to lead I was like great this has to be easier then what we were doing before. Spolier it was not. May have been the hardest core work I have ever done.

Saturday Jul 18, 2020 #

core 20:00 [3]

strength 5:00 [3]



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