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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cgmacint

In the 7 days ending Sep 2:

activity # timemileskm+m
  Run5 4:35:00 36.25(7:35) 58.33(4:43)
  XC race1 1:10:00 9.67(7:15) 15.56(4:30)
  Total6 5:45:00 45.91(7:31) 73.89(4:40)

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Saturday Sep 2 #

8 AM

XC race 1:10:00 [3] 15.56 km (4:30 / km)
shoes: New Balance 1400v4 (WO flat)

Preactive + Roll
LPH Loop for WU
Active WU
8km Time Trial
15min CD

Good time trial, I think I had a little bit more to give had I spread my effort throughout the race slightly better. All-in-all I'm happy with the time trial as it excites me for the season ahead and to put up some faster and tougher races going forward.

Thursday Aug 31 #

5 PM

Run 30:00 [3] 6.67 km (4:30 / km)
shoes: New Balance 880v7 (the go-to)

LPH Loop shakeout

Good shakeout on the loop, help the guys memorize the course.

Wednesday Aug 30 #

5 PM

Run 1:00:00 [3] 13.33 km (4:30 / km)
shoes: New Balance 880v7 (the go-to)

Preactive + Roll
60min medium LR with 3 hill surges
Hip mob

Good workout, won the first, second on the second, and third on the third. Good effort on all of them though

Tuesday Aug 29 #

6 AM

Run 50:00 [3] 8.33 km (6:00 / km)
shoes: New Balance XC5000v3 Spike (xc

Pool WO
Hip Mob + Drills
6 Strides in XC Spikes
Squats and Push Ups

Good pool workout, effort was high. Got a good sleep the night of so was feeling pretty good. Left hip still tight and sore.

Monday Aug 28 #

5 PM

Run 1:00:00 [3] 13.33 km (4:30 / km)
shoes: New Balance Zante V3 (Tempo)

15min WU
2 sets of 6 reps with 1min between @5k race effort
15min CD

Great workout with the guys, really pushed each other on each rep keeping the energy and effort high.

Sunday Aug 27 #

9 AM

Run 1:15:00 [3] 16.67 km (4:30 / km)
shoes: New Balance 880v7 (the go-to)

75min LR
Went home to SPSR

Good LR, was pouring out and quite cold actually but the quality didn't waiver. Sore in left hip, trying to schedule physio and/or massage.

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