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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: maprunner

In the 7 days ending Apr 6:

activity # timemileskm+m
  HIIT1 1:00:00
  sprint drills2 50:00 1.44 2.31
  run1 35:15 3.11(11:21) 5.0(7:03) 59
  Nordic track2 35:00
  orienteer1 32:54 1.81(18:12) 2.91(11:19) 30
  weights1 30:00
  erg1 20:00
  yoga1 15:00
  run/walk1 15:00
  Other1 10:00
  Total6 5:03:09 6.35 10.22 89

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Saturday Apr 6 #

2 PM

sprint drills 30:00 [3] 2.31 km (12:59 / km)

first track session of the year. I tried one 100-meter run, but I couldn't quite sprint it at full speed. Gotta start somewhere

orienteer 32:54 [3] 2.91 km (11:19 / km) +30m 10:45 / km

I needed to orienteer this week, and the leaves are not yet out, so I went to the Overlook for a short course. I ran the intermediate course from last month, with a few changes. My legs were really tired, so I walked most of the course.
http://sprintseries.org/doma/show_map.php?user=map...

Friday Apr 5 #

5 PM

run 35:15 [4] 5.0 km (7:03 / km) +59m 6:39 / km

run/walk warm up/down 15:00 [2]

Other 10:00 [1]

Planned to run another test 5k loop but I didn't want to do it when I got home. But I did it any way. I was tired, I was slow. It was not fun. Only good part was the warm temps.

Then I did a bit of yard work, clearing some of the branches that fall off our neighbor's tree all winter long.

Thursday Apr 4 #

Nordic track 15:00 [2]

yoga 15:00 [1]

Wednesday Apr 3 #

weights 30:00 [3]

Tonight's set:
24X walking lunge, body weight +24 lbs
10X upright row, 40 lbs
8x each leg, reverse lunge, body weight + 15 lbs
20X arm presses with band
20 secs on Real Runner

Monday Apr 1 #

HIIT 1:00:00 [3]

First HIIT class at Holcm rec center. This was not what I expected it to be (no rests between interval activities) but it works as my "alternative" class for the year.

Our instructor is Jamaican, and it was hard to understand her accent. Throw in large fans, a sound system and a dozen people spread over a large gym, and it was impossible to understand what she said. So I just watched her and the other participates to figure out what I was supposed to do.

I took it easy this first time (especially with the weights) but the unusual motions (lots of rope jumping) made for tired legs tonight.

Sunday Mar 31 #

Nordic track 20:00 [2]

erg 20:00 [2]

sprint drills 20:00 [1]

I was unmotivated to get out for a run. My body needed something lighter today, so I exercised in the basement.

Followed by a nice long massage. Ahhh.

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