Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jonnyq

In the 7 days ending Oct 5, 2015:

activity	#	time	miles		km		+m
Orienteering	4	3:22:48	16.4	(12:22)	26.4	(7:41)	895
Grass/Road	2	1:25:43	9.63	(8:54)	15.5	(5:32)
Trail/Terrain	4	1:11:47	6.77	(10:36)	10.9	(6:35)	250
Swim	2	1:02:00
Circuits	1	1:00:00	1.24	(48:17)	2.0	(30:00)
Total	10	8:02:18	34.05		54.8		1145

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Monday Oct 5, 2015 #

Swim 32:00 [3]

Left tibialis tight and sore this morning.

Sunday Oct 4, 2015 #

9 AM

Orienteering 56:16 [3] 7.0 km (8:02 / km) +150m 7:16 / km
shoes: VJ Irock

Middle Distance.

Trail/Terrain warm up/down 6:30 [3] 1.4 km (4:39 / km)
shoes: VJ Irock

1 PM

Orienteering race 19:12 [5] 4.4 km (4:22 / km) +120m 3:50 / km
shoes: VJ Irock

World Cup Sprint Relay.

Grass/Road warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: VJ Irock

Saturday Oct 3, 2015 #

Trail/Terrain warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: VJ Irock

12 PM

Orienteering 1:34:20 [3] 11.0 km (8:35 / km) +475m 7:03 / km
shoes: VJ Irock

Long Distance.

Friday Oct 2, 2015 #

Event: World Cup Final 2015

12 PM

Orienteering 33:00 [3] 4.0 km (8:15 / km) +150m 6:57 / km
shoes: VJ Irock

Prolog.

Trail/Terrain 15:00 [3] 2.0 km (7:30 / km)
shoes: VJ Irock

5 PM

Trail/Terrain 35:17 [3] 6.0 km (5:53 / km) +250m 4:52 / km
shoes: Brooks Ravenna VI

Easy run from hotel to cable car station at 2000m. Awesome run.

Wednesday Sep 30, 2015 #

Circuits 1:00:00 [3] 2.0 km (30:00 / km)

Tuesday Sep 29, 2015 #

Grass/Road 18:15 [2] 3.5 km (5:13 / km)
shoes: Brooks Ravenna VI

Grass/Road intervals 34:10 [4] 7.0 km (4:53 / km)
shoes: Brooks Ravenna VI

3 x 800, 3 x 500, 3 x 400, 3 x 200.
2:45 , 2:45, 2:54, 1:41, 1:40, 1:42, 1:15, 1:16, 1:16, 33, 33, 34.
Kept it very controlled and happy with effort except last 800 which was too slow. All others good.

Grass/Road warm up/down 18:18 [2] 3.0 km (6:06 / km)
shoes: Brooks Ravenna VI

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