Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DangerZone

In the 7 days ending Sep 13, 2009:

activity

time

miles

cross country

3:45:00

9.21

(24:25)

14.83

(15:10)

cross country race

1:20:20

8.08

(9:57)

13.0

(6:11)

Total

5:05:20

17.29

(17:39)

27.83

(10:58)

2:00

0:00

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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

Wednesday Sep 9, 2009 #

cross country race 1:00:00 [5] 8.0 km (7:30 / km)

15 min warm up.
strech
10 min warm up
strech
5KM race
25 min cool down run

Tuesday Sep 8, 2009 #

cross country 45:00 [3] 3.0 mi (15:00 / mi)

rest day before race
10 min warm up.
strech
30 min run
strech

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