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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: annanisi

In the 7 days ending Sep 8, 2019:

activity # timemileskm+m
  Running8 5:17:28 30.4(10:27) 48.92(6:29) 675
  Orienteering5 3:17:46 15.74(12:34) 25.33(7:48) 855
  Strength3 1:00:00 0.55 0.88
  Rec2 47:00 3.42(13:45) 5.5(8:33)
  Yoga/Mobility1 30:00
  Total12 10:52:14 50.1 80.63 1530
  [1-5]10 9:32:14

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MoTuWeThFrSaSu

Sunday Sep 8, 2019 #

10 AM

Running warm up/down 27:00 [1] 3.3 km (8:11 / km) +48m 7:38 / km
shoes: VJ Bold

Orienteering 36:00 [3] 4.8 km (7:30 / km) +297m 5:44 / km
shoes: VJ Bold

Very tough!
Running uphill + downhill orienteering

Rec intervals 20:00 [1] 0.5 km (40:00 / km)
shoes: VJ Bold

5 PM

Orienteering 1:00:00 [1] 6.67 km (9:00 / km) +302m 7:20 / km
shoes: VJ Irock 3

easy

Saturday Sep 7, 2019 #

Note

finally a proper training week. feels like I haven't been training like I should since April. Just recovering from one race and preparing for the next race...maybe too many competitions?!
8 AM

Running warm up/down 12:00 [1] 1.82 km (6:36 / km)
shoes: VJ Irock 3

CD

Orienteering 17:56 [3] 3.73 km (4:48 / km) +28m 4:38 / km
shoes: VJ Irock 3

Sprint in Brno

Running warm up/down 20:00 [1] 2.8 km (7:09 / km) +60m 6:27 / km
shoes: VJ Irock 3

WU
4 PM

Orienteering 1:05:00 [1] 6.33 km (10:16 / km) +194m 8:54 / km
shoes: VJ Irock 3

Doksy Sandstone area,
Map Karolina

Friday Sep 6, 2019 #

Strength warm up/down (drills) 10:00 [0]

Running warm up/down 30:00 [1] 4.8 km (6:15 / km) +40m 6:00 / km
shoes: VJ Irock 3

Orienteering 18:50 [3] 3.8 km (4:57 / km) +34m 4:45 / km
shoes: VJ Irock 3

Sprint in Brno

Thursday Sep 5, 2019 #

9 AM

Yoga/Mobility 30:00 [0]

1 PM

Running 3:00 [1] 0.63 km (4:46 / km)
shoes: Adizero Adios 3

2 PM

Running 1:07:00 [1] 11.36 km (5:54 / km) +39m 5:48 / km
shoes: Adizero Adios 3

Jog with the AUT team in Prater. Wanted to run a bit faster but they were all snails today...

Wednesday Sep 4, 2019 #

1 PM

Strength (weights ) 40:00 [0]

Mobility WU
Deadlifts 55kg
Legpress 70kg
Split squats 60kg
Bench press 35kg
Balance
6 PM

Running 1:00:00 [1] 7.57 km (7:56 / km) +281m 6:41 / km

Tuesday Sep 3, 2019 #

Running warm up/down 12:00 [1] 1.99 km (6:02 / km)
shoes: Adizero Adios 3

Strength warm up/down (drills) 10:00 [1] 0.88 km (11:22 / km)

Running intervals 15:28 [3] 4.5 km (3:26 / km)
shoes: Adizero Adios 3

4x1km + 1x 500m
3:25(1k)-3:28(1k)-3:31(1k)-3:40(1k)-1:44(500)

Tried to keep up with the boys. started good but ended up in my usual speed. Good to feel the fast pace.

Rec intervals 27:00 [1] 5.0 km (5:24 / km)
shoes: Adizero Adios 3

1km Trabpause

Running warm up/down 15:00 [1] 2.64 km (5:41 / km)
shoes: Adizero Adios 3

Monday Sep 2, 2019 #

Running 56:00 [1] 7.51 km (7:27 / km) +207m 6:33 / km

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