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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jcolleran

In the 7 days ending Mar 6:

activity # timemileskm+m
  Orienteering2 2:38:34 10.92(14:31) 17.57(9:01) 24018c
  Running3 1:16:42 7.19(10:40) 11.57(6:38) 149
  Core2 25:00
  Workout1 17:00
  Stretching1 10:00
  Total6 4:47:16 18.11 29.15 38918c

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Saturday Mar 6 #

Running warm up/down 11:08 [3] 1.08 mi (10:19 / mi)

Warm up run doing loops in the parking lot.

Orienteering 1:22:07 [3] *** 6.3 mi (13:02 / mi) +152m 12:08 / mi
ahr:186 max:198 18c

First WIOL meet of the season! I had a very clean race and I was very happy with my fitness. Running all 6.3 miles in a mask was tough work too, but worth it to keep WIOL happening! This was also my first intercollegiate meet and long advanced is definitely a step up from varsity. But I definitely crushed it, thanks to Caroline's training plan, which made the 6.3 miles and many hills much more tolerable.

Friday Mar 5 #

Core 10:00 [3]
ahr:127 max:138

Core with the team!

Wednesday Mar 3 #

Core 15:00 [3]
ahr:124

3 sets of:
Plank
Crunches
Butt ups
Russian twists
Dead bugs

Running 12:10 [3] 1.26 mi (9:39 / mi)
ahr:177 max:195

2 km shake out run

Tuesday Mar 2 #

Workout 17:00 [3]
ahr:136 max:165

HIIT workout with Caroline, Siri and Kirsten

Stretching 10:00 [1]

10 min of stretching...quite sore after hill repeats

Monday Mar 1 #

Running 8:54 [2] 0.88 mi (10:07 / mi)
ahr:143 max:156

Warm up to hill from dorm.

Running 38:00 [4] 3.4 mi (11:11 / mi) +149m 9:50 / mi
ahr:173 max:202

Hill repeats!
1 time up
Long loop recovery
1 time up
Short loop recovery (straight down hill)
1 time up
Long loop recovery
1 time up
Short loop recovery (straight down hill)
1 time up

Running 6:30 [2] 0.57 mi (11:24 / mi)
ahr:164 max:176

Cool down to dorm

Sunday Feb 28 #

Orienteering (Score O) 1:16:27 [3] 4.62 mi (16:33 / mi) +88m 15:37 / mi

Score O at Wildwood. Tried to swim through a swamp and got covered in mud...a defining moment. Had a really clean race. Entered and exited controls very smoothly.

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