Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DangerZone

In the 30 days ending Sep 30, 2009:

activity

time

miles

cross country

15:05:00

63.27

(14:18)

101.83

(8:53)

cross country race

5:27:38

24.85

(13:11)

40.0

(8:11)

Total

20:32:38

88.13

(13:59)

141.83

(8:41)

2:00

0:00

» now

Wednesday Sep 30, 2009 #

cross country race race 1:25:00 [4] 9.0 km (9:27 / km)

warm up 15 min
strech
warm up 10 min
strech
5km race
cool down 25 mins

Tuesday Sep 29, 2009 #

cross country 50:00 [3] 5.0 km (10:00 / km)

1 mile warm up
strech
35 min run

Monday Sep 28, 2009 #

cross country 1:00:00 [4] 11.0 km (5:27 / km)

1 mile warm up
strech
5 mile work out
1 mile cool down

Thursday Sep 24, 2009 #

cross country 1:00:00 [3] 9.0 km (6:40 / km)

1 mile warm up
strech
50 min run around coatesville
8X110M sprints
icing

Wednesday Sep 23, 2009 #

cross country 1:30:00 [3] 8.0 km (11:15 / km)

1 mile warm up
strech
15 min warm up
strech
3 X a wheel
a wheel is 2x150, 2x100, 2x50
mile cool down
mile run 6:32
mile cool down
then icing for 6 mins

Tuesday Sep 22, 2009 #

cross country 1:10:00 [3] 8.0 km (8:45 / km)

1 mile warm up
strech
run 50 mins

Monday Sep 21, 2009 #

cross country 1:00:00 [3] 11.0 km (5:27 / km)

1 mile warm up
strech
lecture from coach about attendence
5 mile run.
1 mile cool down

Wednesday Sep 16, 2009 #

cross country race 20:51 [3] 5.0 km (4:10 / km)

Tuesday Sep 15, 2009 #

cross country 1:00:00 [3] 6.0 km (10:00 / km)

15 min warm up
strech
30 min run

Monday Sep 14, 2009 #

cross country 1:00:00 [3] 10.0 km (6:00 / km)

1 mile warm up
strech
4 mile run
1 mile cool down

Saturday Sep 12, 2009 #

cross country race 20:20 [5] 5.0 km (4:04 / km)

warm up 15 mins
strech
warm up 10 mins
strech
race
cool down 10 mins

Friday Sep 11, 2009 #

cross country 1:00:00 [3] 5.0 km (12:00 / km)

pre race work out
warm up 10 mins
strech
run 30 mins
strech

Thursday Sep 10, 2009 #

cross country 2:00:00 [4] 5.0 km (24:00 / km)

10 min warm up
strech
15 min warm up
strech
get some sprints in

4X200 around 35 seconds each
jog between each

2X800 around 3 mins
jog 5 mins between each

4X200 around 35 seconds each
jog between each

10 min warm down.
6 min ice bath