Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AKey

In the 7 days ending Jan 19, 2020:

activity	#	time	miles		km		+m
Running	8	6:33:37	47.76	(8:14)	76.86	(5:07)	571
Cycling	1	1:33:00	21.31	(13.8/h)	34.3	(22.1/h)	400
Orienteering (Sprint)	3	1:28:27	12.21	(7:15)	19.65	(4:30)	345
S/C	1	20:00
Total	10	9:55:04	81.28		130.82		1316

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Sunday Jan 19, 2020 #

Note
(rest day)

Still very tired. Need to rest

Saturday Jan 18, 2020 #

7 PM

Running 1:29:49 [3] 17.51 km (5:08 / km) +149m 4:55 / km

Nice run around Te Anau

Friday Jan 17, 2020 #

6 PM

Running 53:53 [1] 10.32 km (5:13 / km) +69m 5:03 / km

First run in NZ. Very nice around the edge of the water. But very tired from waking up at 3:30am for flight

Thursday Jan 16, 2020 #

11 AM

Running warm up/down 18:25 [1] 3.1 km (5:56 / km) +65m 5:23 / km

Orienteering (Sprint) intervals 40:00 [4] **** 8.0 km (5:00 / km) +165m 4:32 / km

Kew asylum

Running warm up/down 12:23 [3] 2.25 km (5:30 / km)

6 PM

Running warm up/down 6:20 [1] 1.0 km (6:20 / km)

Orienteering (Sprint) 12:00 [4] **** 3.0 km (4:00 / km) +60m 3:38 / km

Yarra valley sprint

Running 10:10 [1] 1.7 km (5:59 / km) +20m 5:39 / km

Orienteering (Sprint) intervals 11:00 [4] ***** 2.65 km (4:09 / km) +50m 3:48 / km

Caulfield KO sprints

Running warm up/down 8:18 [1] 1.4 km (5:56 / km) +20m 5:32 / km

Wednesday Jan 15, 2020 #

8 AM

S/C 20:00 [1]

6 PM

Running warm up/down 28:35 [1] 4.72 km (6:04 / km) +15m 5:58 / km

Orienteering (Sprint) 25:27 [4] **** 6.0 km (4:15 / km) +70m 4:00 / km

2x sprint maps (RMIT and Parade college), broken up into intervals at over speed. Was slippery asf because we waited for the rain to clear the smoke. Good training

Running warm up/down 8:00 [1] 1.25 km (6:24 / km) +15m 6:02 / km

Tuesday Jan 14, 2020 #

8 AM

Running 45:34 [1] 8.3 km (5:29 / km) +110m 5:09 / km

Standard morning loop. Super smoky, probably shouldn’t have been outside

2 PM

Running warm up/down 20:01 [1] 3.82 km (5:14 / km)

Running intervals 36:02 [5] 10.56 km (3:25 / km)

8x 1k (90sec), on treadmill due to all the smoke in the air. Averaged 3:00min for the reps, first few a bit slower and the last few a bit faster. Feeling good

Running warm up/down 16:37 [1] 3.03 km (5:29 / km)

Monday Jan 13, 2020 #

10 AM

Cycling 1:33:00 [1] 34.3 km (22.1 kph) +400m

5 PM

Running 39:30 [2] 7.91 km (5:00 / km) +108m 4:40 / km

Easy

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