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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Louise

In the 7 days ending Feb 5, 2017:

activity # timemileskm+m
  Achieve It5 5:00:40 4.35 7.0
  Trail Run2 2:19:00 12.55(11:05) 20.19(6:53) 200
  Street Run4 1:44:52 10.31(10:10) 16.6(6:19) 54
  Orienteering1 44:52 2.24(20:00) 3.61(12:26) 92
  Total12 9:49:24 29.45 47.4 346

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MoTuWeThFrSaSu

Sunday Feb 5, 2017 #

7 AM

Orienteering (scatter) 44:52 [3] 3.61 km (12:26 / km) +92m 11:01 / km
shoes: Inov-8 X-Talon 212 (bl/orng)

One Tree Hill. How does this work again? Gazillion spiderwebs, some with occupants.
10 AM

Trail Run 1:08:00 [3] 10.1 km (6:44 / km) +100m 6:25 / km
shoes: Inov-8 X-Talon 212 (bl/orng)

Wildflower Drive. First time under 70 minutes for a while. Yay.

47km for the week

Saturday Feb 4, 2017 #

8 AM

Street Run (parkrun) 29:22 [3] 5.0 km (5:52 / km) +34m 5:41 / km
shoes: ASICS Super J33 (lime/yellow)

Nasty coughing fit about 100m from the start line nearly caused a DNF. Will be interesting to see how much time I lost (need to download), because I ran quite well once I got going again.
ETA: about 24 seconds, lol.
9 AM

Achieve It (powerflex) 1:00:00 [3]
shoes: ASICS Super J33 (lime/yellow)

Under the oak tree again.

Thursday Feb 2, 2017 #

7 AM

Street Run 33:00 [3] 5.1 km (6:28 / km) +20m 6:21 / km
shoes: ASICS Lyte 33 (blue)

Elmo 5.1. First km was a real struggle, and I had real thoughts about bailing out. But came good, and had a reasonable run. Right foot a bit achy after last night.
9 AM

Achieve It (boxkick) 1:00:00 [3]
shoes: ASICS Super J33 (lime/yellow)

Working with Kristy - high energy workout!
6 PM

Achieve It (toneup) 1:00:00 [3]
shoes: ASICS Super J33 (yellow/pink)

Resistance Bands month. Managed to break my old red one. Lol, don't know my own strength. :-)
Shoulder was a bit sore after this morning. And it seemed to be a full-on shoulder session tonight.

Wednesday Feb 1, 2017 #

8 AM

Trail Run 1:11:00 [3] 10.09 km (7:02 / km) +100m 6:42 / km
shoes: Inov-8 X-Talon 212 (bl/orng)

Wildflower Drive. Nice cool morning.
6 PM

Achieve It (cardio) 1:00:00 [3] 5.0 km (12:00 / km)
shoes: ASICS Super J33 (lime/yellow)

Agility and sprints. Legs didn't really wake up until a couple of long sprints chasing Julie around the oval. I'm not very good at the shorter stuff.

Tuesday Jan 31, 2017 #

9 AM

Street Run 32:30 [3] 5.0 km (6:30 / km)
shoes: ASICS Lyte 33 (blue)

Elmo. Pleasantly cool.

Monday Jan 30, 2017 #

5 PM

Street Run 10:00 [3] 1.5 km (6:40 / km)
shoes: ASICS Super J33 (lime/yellow)

One lap was enough...
6 PM

Achieve It (time trial) 10:40 [3] 2.0 km (5:20 / km)
shoes: ASICS Super J33 (lime/yellow)

Especially with another one to follow. Definitely a negative split on this one - the first km felt bloody awful.

Achieve It (fitness evaluation) 50:00 [3]
shoes: ASICS Super J33 (lime/yellow)

5km dumbbells. 16 full pushups - first time in absolute ages. Shoulder is inching forward in 1% increments.

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