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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: z-man

In the 30 days ending Apr 30, 2003:

activity # timemileskm+m
  Orienteering4 4:44:37 23.74(11:59) 38.2(7:27) 85018 /23c78%
  Running7 4:26:00 38.53(6:54) 62.01(4:17)
  Weights2 2:00:00
  Stretching4 40:00
  Total13 11:50:37 62.26 100.21 85018 /23c78%

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Tuesday Apr 29, 2003 #

Running 30:00 [2] 4.0 mi (7:30 / mi)

Warm up and cool down runs with Boris before and after the intervals

Running 16:00 [4] 4.5 km (3:33 / km)

5x930-950m cruise intervals. Surprisingly no muscle hurt me and I felt quite strong.

Sunday Apr 27, 2003 #

Orienteering 1:40:16 [5] 14.5 km (6:55 / km)

SVO A-meet Day 2.

Saturday Apr 26, 2003 #

Orienteering 43:45 [5] 5.0 km (8:45 / km)

SVO A-meet 1 day-short.

Thursday Apr 24, 2003 #

Running 24:24 [2] 3.5 mi (6:58 / mi)

Following Greg's advise (to run slower) I kind of even felt better today. Guess, I should've done earlier.

Stretching 10:00 [3]

Regular stretching afterwards.

Tuesday Apr 22, 2003 #

Running 23:10 [3] 3.5 mi (6:37 / mi)

A loop in PP. Thanks god it is my rest week, my legs aren't moving anywhere these days after the entire week of running on my hilly loop in PP.

Running 5:05 [3] 0.5 km (10:10 / km)

Did 5x100m easy strides at the end. Had no power left in me at all.

Monday Apr 21, 2003 #

Weights 1:00:00 [3]

Lifted some more weightes today.

Sunday Apr 20, 2003 #

Running 59:30 [3] 14.0 km (4:15 / km)

Run two of my modified loops in PP though made the second one shorter.

Stretching 10:00 [3]

Regular stretching afterwards.

Saturday Apr 19, 2003 #

Weights 1:00:00 [3]

Haven't lifted anything in a while already, so decided to give it a try.

Friday Apr 18, 2003 #

Running 41:20 [4] 7.0 mi (5:54 / mi)

Run two loops in PP doing some treasury runs.
8x3min followed by 2 min of easy running in between.

Stretching 10:00 [3]

Regular stretching afterwards.

Wednesday Apr 16, 2003 #

Running 33:31 [3] 7.0 km (4:47 / km)

Very slow and quiet run. Tired.

Sunday Apr 13, 2003 #

Orienteering 1:06:28 [5] 8.2 km (8:06 / km) +350m 6:41 / km
spiked:5/7c

West Point Day 2. Unbelievable !!!!

Saturday Apr 12, 2003 #

Orienteering 1:14:08 [5] 10.5 km (7:04 / km) +500m 5:42 / km
spiked:13/16c

West Point Day 1

Tuesday Apr 1, 2003 #

Running 30:00 [3] 4.0 mi (7:30 / mi)

A slow relaxing run in PP

Running 3:00 [4] 0.6 km (5:00 / km)

6x100m strides.

Stretching 10:00 [3]

Regular stretching afterwards

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