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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: div

In the 7 days ending Apr 16, 2005:

activity # timemileskm+mload
  Orienteering1 1:14:00 7.46(9:55) 12.0(6:10) 5021 /23c91%6660.0
  Easy run3 1:06:10 7.21(9:11) 11.6(5:42)5293.3
  Strength2 40:003600.0
  R run1 20:15 3.36(6:02) 5.4(3:45)1822.5
  Stretching1 10:00800.0
  Total5 3:30:25 18.02 29.0 5021 /23c91%18175.8
averages - sleep:6 rhr:53 weight:81.6kg

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Friday Apr 15, 2005 #

Easy run (Treadmill) 28:30 [3] 5.0 km (5:42 / km)
rhr:53 slept:6.0 (rest day) shoes: Asix GT-2090

Easy lunch run at GYM. Not very comfortable, but at least lowered BP by 30 point. Feel perfect now. Looks like have to run every day to get rid from Hight BP.

Thursday Apr 14, 2005 #

Easy run (Treadmill) 28:20 [3] 5.0 km (5:40 / km)
slept:6.0 weight:81.6kg (rest day) shoes: Asix GT-2090

Another easy day. Maybe because of morning time, run still requires some mentall work.

Strength 10:00 [4]
shoes: Asix GT-2090

Yoga and strength.

Wednesday Apr 13, 2005 #

Note
slept:6.0 (rest day)

Body requires some rest after almost 3 weeks of training. Last week used to be rest week, but it turned out to be normal 60k week. Actually, results are visible - yesterday's intervals went very smoothly, and today I feel very well, not tired as usually after such workout.

Tuesday Apr 12, 2005 #

Easy run 9:20 [3] 1.6 km (5:50 / km)
max:139 shoes: Asix GT-2090

Warmup and stretching.

R run intervals 20:15 [4] 5.4 km (3:45 / km)
max:169 shoes: Asix GT-2090

Intervals at R pace, 3x( 800 - 600 - 400), with 200m and 400m jog between sets. Did very well, despite after 1st time was thinking, that this will be the last one. Managed to relax in the second part of interval, what resulted in a very smooth run. 2 to 4 min rest was enaugh to recover and complete full program. Splits:

800 - 600 - 400

2:59, 2:18, 1:27
3:01, 2:14, 1:24
3:05, 2:17, 1:29

Stretching 10:00 [3]
shoes: Asix GT-2090

Cooldown and stretching.

Monday Apr 11, 2005 #

Strength (GYM) 30:00 [4]
(rest day) shoes: Asix GT-2090

Strength and yoga. Was amazed - did legs extentions with max weight available, 2x10 effortless.

Sunday Apr 10, 2005 #

Orienteering race (Park-O) 1:14:00 [4] * 12.0 km (6:10 / km) +50m 6:02 / km
spiked:21/23c shoes: New Balance 871

Got 23 out of 25 - ran out of time. Lost around 3 min searching for hidden cointrol, and around 10min plus 1.5km when saw cars parked in the forest. Was confused, because there shouldn't be any. Finally, figured out where I was (place was correct, but lost around 5-10 min plus 1.5km) - it was temporary parking for comunity days....

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