Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: div

In the 7 days ending Oct 29, 2005:

activity	#	time	miles		km		+m				load
Orienteering	1	1:30:03	4.16	(21:38)	6.7	(13:26)	550	14 /	16c	87%	8104.5
Easy run	4	1:18:45	7.71	(10:13)	12.4	(6:21)	100				6300.0
Medium Pace Run	2	41:00	6.28	(6:32)	10.1	(4:04)					3490.0
Stretching	4	30:00									2400.0
Total	4	3:59:48	18.14		29.2		650	14 /	16c	87%	20294.5

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Thursday Oct 27, 2005 #

Note

W15: T*. 20 min T pace +4x200@6:00m/m

Easy run warm up/down 11:00 [3] 1.8 km (6:07 / km)
shoes: Asix GT-2100

Again treadmill. But have no time for better option.

Medium Pace Run 21:00 [4] 5.0 km (4:12 / km)
shoes: Asix GT-2100

Steady 20+ min at Tpace. Hard enough. Lil bit boring.

Stretching 10:00 [3]
shoes: Asix GT-2100

Wednesday Oct 26, 2005 #

Note

W15: I-1. 5x1000@6:20m/m + 3min jog

Easy run 25:00 [3] 3.1 km (8:04 / km)
shoes: Asix GT-2100

Warmup and joggin between intervals.

Medium Pace Run 20:00 [3] 5.1 km (3:55 / km)
shoes: Asix GT-2100

Intervals I pace 5x1000@3:54 with 3min jog between. Legs are tired, during last rep. felt pain in the liver area.

Stretching 10:00 [3]

Tuesday Oct 25, 2005 #

Easy run (Treadmill) 27:45 [3] 5.0 km (5:33 / km)
shoes: Asix GT-2100

Fully recovered after Sunday race. Missed track due to lack of time, instead did short run in the GYM.
Weekend's Poison Oak almost gone, but night wasn't very quite - wakeup couple of times to rub Advantan ointment over ichy places.

Stretching 5:00 [3]

Monday Oct 24, 2005 #

Note
(rest day)

Definitly rest day. Even walking was painfull.

Sunday Oct 23, 2005 #

Easy run warm up/down 15:00 [3] 2.5 km (6:00 / km) +100m 5:00 / km
shoes: Adidas Predator TRX

Stretching 5:00 [3]

Orienteering race 1:30:03 [4] *** 6.7 km (13:26 / km) +550m 9:32 / km
spiked:14/16c shoes: Adidas Predator TRX

Very good run, except couple controls at the beginning.

Blue - Splits

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