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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: scoutsam

In the 7 days ending Jan 8, 2018:

activity # timemileskm+m
  soccer3 1:50:00
  Run2 1:13:26 8.5(8:38) 13.68(5:22)
  Orienteering 1 44:00 2.73(16:06) 4.4(10:00)
  Total6 3:47:26 11.23 18.08

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TuWeThFrSaSuMo

Monday Jan 8, 2018 #

Run intervals 35:18 [5] 4.25 mi (8:18 / mi)

1/2 mile WarmUp
1/2 mile - 3:25
1/4 mile recovery - 2:15
1/2 mile - 3:21
1/4 mile recovery - 2:15
1/2 mile - 3:27
1/4 mile recovery - 2:20
1/2 mile - 3:24
1 mile easy

Sunday Jan 7, 2018 #

Event: QOC Greenbelt
 

Orienteering race 44:00 [5] 4.4 km (10:00 / km)

QOC Greenbelt
Yellow - 2.2 km 40m 10c - 21:18 1st

ran the yellow course backwards following my 1st run to practice different attack points - ran backwards in 22:32

felt cold after volunteering with registration - temps in low teens

practiced attack points, holding compass in left hand

need to improve- compass and map holding together in same hand

C • Thanks for helping! 1

Yellow - Splits

Saturday Jan 6, 2018 #

soccer (agility/footwork) 35:00 [3]

indoor footwork training

Core Workout -
3 x15 pushups
3x 20 situps

Friday Jan 5, 2018 #

soccer (indoor game) 45:00 [5]

temps too cold for outdoor training

indoor soccer game -
goalie 1st half
left wing 2nd half
won 5-2

Thursday Jan 4, 2018 #

soccer 30:00 [3]

indoor agility training - snow storm and below freezing temps
core workout -
3 x 15 pushups
3 x 20 situps
3 - 30 sec plank
3 x 30 side plank

Wednesday Jan 3, 2018 #

3 PM

Run 38:08 [3] 4.25 mi (8:58 / mi)

easy 4 miles in bitter cold
followed by
3 x 15 pushups
3 x 20 situps

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