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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kslau

In the 7 days ending Jan 20:

activity # timemileskm+m
  Orienteering Training1 2:10:00 3.95(32:57) 6.35(20:28) 242
  Running1 1:30:00 3.85(23:22) 6.2(14:31)
  Badminton1 1:00:00
  Cycling2 53:00
  Total5 5:33:00 7.8 12.55 242

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Thursday Jan 18 #

7 PM

Running 1:30:00 [4] 6.2 km (14:31 / km)
shoes: Hoka One One Clayton 2

5k Test

1.2km warm up
5km - 24m8s (PB)

feel ok afterwards
Intercostal muscle pain starts in 2km. Cannot push hard.
Should be possible to do it under 24 next time.

Wednesday Jan 17 #

8 PM

Badminton 1:00:00 [2]
shoes: Asics Gel-D5 Skyspeed 3

Tuesday Jan 16 #

Cycling 26:00 [1]

Monday Jan 15 #

7 PM

Cycling 27:00 [1]

Sunday Jan 14 #

Orienteering Training 2:10:00 [3] *** 6.35 km (20:28 / km) +242m 17:12 / km
shoes: Hoka One One Challenger ATR 3

Orienteering Training in Fu Tei

2 short courses and 1 long course without compass.
Quite fun area. Not quite clean.
Need to keep in mind with the basics. (e.g. attack pt)

Calf tight in the beginning of the long course. Reduced speed.

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