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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Coach.dion

In the 7 days ending Sep 10:

activity # timemileskm+m
  running7 5:56:15 41.13(8:40) 66.2(5:23) 1680
  Total7 5:56:15 41.13(8:40) 66.2(5:23) 1680

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MoTuWeThFrSaSu

Sunday Sep 10 #

4 PM

running 24:51 [2] 5.0 km (4:58 / km)
shoes: NB 910

kept it local

Saturday Sep 9 #

9 AM

running long 1:57:04 [4] 15.2 km (7:42 / km) +980m 5:49 / km
shoes: Salming trail

from the Nek
single track up 23:59
to Nursery 8:29
to Skeleton 5:09
to Maclears 21:51 this is slow, and I don't know why?

didn't rush back
20:24
6:25
9:56
down the road 20:48

Friday Sep 8 #

5 AM

running 19:29 [2] 4.0 km (4:52 / km)
shoes: NB 910

easy loop around the block

Thursday Sep 7 #

5 PM

running intervals 45:39 [3] 10.0 km (4:34 / km)
shoes: NB 910

5km warm up to subway
11 x 200 fast 200 slow
OK it wasn't fast 45-47sec
and the slows weren't 200m more 250...

Wednesday Sep 6 #

5 PM

running hills 48:36 [4] 10.0 km (4:52 / km) +350m 4:08 / km
shoes: NB 910

hILLY 10KM

up single track then gravel road to top level
to Heart Break hill and down
back lower level and down single track

Tuesday Sep 5 #

5 PM

running intervals 50:44 [4] 12.0 km (4:14 / km)
shoes: NB 910

5km Warm Up 24:24
8 x 800m
2:54 2:55 2:56 2:55
2:55 2:53 2:55 2:57

600m warm down 2:55

Monday Sep 4 #

5 PM

running hills 49:52 [3] 10.0 km (4:59 / km) +350m 4:15 / km
shoes: NB 910

A Hilly 10
up Single track at R/Mem
up km hill
through to Heart break hill
down
lower level back
and single track down and out.

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