Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Hadron Collider

In the 7 days ending Apr 9, 2017:

	activity	#	time	miles		km		+m
	Trail Run	4	2:30:18	7.0		11.27		125
	Orienteering	4	2:26:25	14.93	(9:48)	24.03	(6:06)	185	57 /	65c	87%
	Road Run	1	50:00
	Strength	1	9:52
	Total	10	5:56:35	21.93		35.3		310	57 /	65c	87%
averages - sleep:9.4 rhr:59 weight:60.7kg

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Sunday Apr 9, 2017 #

Road Run warm up/down 20:00 [1]
shoes: Cascadia Brooks

Rushed - so was no total warmed up.

Road Run warm up/down 30:00 [1]
shoes: Cascadia Brooks

Standard warm up.

7 AM

Orienteering race 16:54 [4] *** 3.5 km (4:50 / km)
ahr:155 max:172 spiked:15/21c rhr:59 slept:8.0 weight:61.2kg shoes: Cascadia Brooks

Had a good race with the exception of miss reading the map on 12 to think that the route I was on would lead to a wall causing me to change my route and costing me time.

10 AM

Orienteering race 15:17 [4] *** 3.2 km (4:47 / km) +5m 4:44 / km
spiked:12/13c rhr:59 slept:8.0 weight:61.2kg shoes: Cascadia Brooks

Second sprint went very well with only one mistake in poor route choice on 3 lead to going though thick forest. Other than that though I had a really goo race.

OCIN_Flying_Pig_2017_Sunday_Urban1_5 Green - Splits

OCIN_Flying_Pig_Sunday_MillRace2_5 Green - Splits

Saturday Apr 8, 2017 #

Trail Run warm up/down 25:00 [1]
shoes: Altra Lone Peak

Standard warm, but a bit rushed.

12 PM

Orienteering race 1:04:53 [4] *** 7.1 mi (9:08 / mi) +100m 8:45 / mi
spiked:14/14c rhr:59 slept:8.0 weight:61.2kg

Long went really well with no mistakes.

OCIN_Flying_Pig_2017_Saturday_Long_5 Green - Splits

Friday Apr 7, 2017 #

Trail Run warm up/down 40:00 [1]
shoes: Cascadia Brooks

Standard warm up

5 PM

Orienteering race 49:21 [4] **** 5.9 km (8:22 / km) +80m 7:50 / km
spiked:16/17c rhr:59 slept:8.0 weight:61.2kg shoes: Cascadia Brooks

First Flying pig race went well with only one mistake, although a big one, checkpoint 8. Really messed up on the compass work needed for the control.

OCIN_Flying_Pig_2017_Friday_5 - Green Middle - Splits

Wednesday Apr 5, 2017 #

Trail Run (Core) 40:00 [2] 4.0 km (10:00 / km) +35m 9:35 / km
ahr:135 max:163 rhr:59 slept:8.0 weight:60.3kg shoes: Cascadia Brooks

7 550 m loops with map memorization of controls and burpees after each loop.

Tuesday Apr 4, 2017 #

5 PM

Trail Run warm up/down 18:31 [2] 2.51 km (7:23 / km) +45m 6:46 / km
ahr:135 max:157 rhr:59 weight:60.3kg shoes: Altra Lone Peak

Warm up to intervals.

Trail Run 14:43 [4] 2.86 km (5:09 / km) +5m 5:06 / km
ahr:155 max:183 rhr:59 weight:60.3kg shoes: Altra Lone Peak

5 repeats of 500 m loop with 1 minute rest in between.

Trail Run warm up/down 12:04 [3] 1.9 km (6:21 / km) +40m 5:45 / km
ahr:144 max:161 rhr:59 weight:60.3kg shoes: Altra Lone Peak

Cool down run back home.

Monday Apr 3, 2017 #

10 PM

Strength warm up/down 9:52 [1]
ahr:92 max:114 rhr:59 slept:7.0 weight:60.3kg (rest day)

Repeated 2 times
1 minute plank
25 squats
1 minute leg hold
25 push ups

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