Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ShadowCaster

In the 7 days ending Jul 18, 2012:

activity # timemileskm+m
  Run6 5:06:33 30.87(9:56) 49.68(6:10) 280
  Stretching3 21:00
  Strength1 20:00
  Total7 5:47:33 30.87 49.68 280
  [1-5]7 5:26:33

«»
1:22
0:00
» now
ThFrSaSuMoTuWe

Wednesday Jul 18, 2012 #

Run race 45:55 [3] 5.7 km (8:03 / km) +280m 6:28 / km

felt tired because of hard training over the past week. Hilly, lots of running legs - worked on pushing in the second half.

Run warm up/down 10:00 [1] 1.0 km (10:00 / km)

tried dynamic stretching routine.

Expert - Splits

Tuesday Jul 17, 2012 #

Stretching 7:00 [0]

Strength 20:00 [1]

Monday Jul 16, 2012 #

Run tempo 48:50 intensity: (18:50 @1) + (30:00 @3) 9.5 km (5:08 / km)

quads were sore at start, but okay. Ran on LL SE, but forgot map ;-(

Sunday Jul 15, 2012 #

Run (orienteering) 58:42 [1] 6.4 km (9:10 / km)

Saturday Jul 14, 2012 #

Stretching 7:00 [0]

Run 1:15:15 intensity: (42:23 @1) + (23:36 @3) + (4:21 @4) + (4:55 @5) 14.48 km (5:12 / km)

cruise intervals on millenum trail, plus reps, plus acceleation run. Hard to go slow enough for T pace run. Felt pretty easy, but still long workout. Hamstrings are tight. left ball of foot at start of run, but okay after a bit.

Friday Jul 13, 2012 #

Stretching 7:00 [0]

Run 44:09 intensity: (22:00 @1) + (20:00 @3) + (2:09 @5) 9.8 km (4:30 / km)

Thursday Jul 12, 2012 #

Run (hash) 23:42 [1] 2.8 km (8:28 / km)

Nice little run up at Mt. Mac starting from dog parking lot. 28 people on the run!

« Earlier | Later »