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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: D-MAN

In the 7 days ending Sep 21:

activity # timemileskm+m
  Running5 2:06:10 16.01(7:53) 25.77(4:54)
  Strength2 1:05:00
  Orienteering3 1:02:47 7.27(8:38) 11.7(5:22) 275
  Core2 20:00
  Total7 4:33:57 23.28 37.47 275

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SuMoTuWeThFrSa

Saturday Sep 21 #

Running 15:00 [3] 3.25 km (4:37 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM Run around the outskirts of Helsinki on a nice pathway in the forest. Just a warm up and some strides to get ready for Finnish Sprint Champs tomorrow. Feeling good.

Note

AM/PM Stretch 3 hours.
PM Ice bath 10min.

Friday Sep 20 #

Running 30:10 [2] 6.3 km (4:47 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

AM Run with Mike around Kiev checking out some sights, mainly the Motherland Monument.

Note

AM/PM Stretch 2 hours.

Thursday Sep 19 #

Running warm up/down 15:45 [2] 3.01 km (5:14 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm up run.

Orienteering race 16:59 [5] 3.82 km (4:27 / km) +115m 3:52 / km
shoes: Inov-8 X-Talon 190 2016

PM WRE Ukrainian Sprint Championships in Kiev at Holosiivvskyi National Natural Park at 1:5000. (Where the WOC 2008 Sprint Quali was) Pretty good race some small mistakes but happy since there was a lot of forest. Also alot of climb which was tough. 1st by almost 1min which is awesome. Cool around 15C.

Running warm up/down 10:00 [2] 1.87 km (5:21 / km)
shoes: Inov-8 X-Talon 190 2016

PM Warm down run.

Note

AM Stretch 1 hour.

Wednesday Sep 18 #

Orienteering 15:26 [2] 2.17 km (7:07 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Run on the model map in Kiev at 1:5000. 10min easy, 5 min fast, 5min easy. Also did some strides. Feeling good for Ukrainian Sprint Champs tomorrow. Cool around 13C.

Orienteering 5:20 [3] 1.44 km (3:42 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Run on the model map in Kiev at 1:5000. 10min easy, 5 min fast, 5min easy. Cool around 13C.

Note

PM Stretch 3 hours.

Tuesday Sep 17 #

Running warm up/down 15:15 [2] 3.12 km (4:53 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Warm up run.

Orienteering 25:02 [2] 4.27 km (5:52 / km) +160m 4:56 / km
shoes: Nike Air Zoom Pegasus34 DB #2

PM Training in Park Dubky at 1:4000. A bit tired but wasn't pushing. Mostly a hilly forested park with lots of trails that should be similar terrain to the race Thursday. A few mistakes but mostly good orienteering. Not the best map in my opinion. Nice out 18C.

Core 10:00 [3]

PM Core.

Note

AM Stretch 1 hour.
PM Stretch 20min.

Monday Sep 16 #

Running 40:00 [3] 8.22 km (4:52 / km)
shoes: Nike Air Zoom Pegasus34 DB #2

PM Run in Kiev with Mike. So dead from waking up at 3:45 am to catch our flight. Felt better as we went but not great. Nice out 21C, moderate wind.

Core 10:00 [3]

PM Core.

Strength 25:00 [3]

PM Strength, hips, quads, lower legs.

Note

PM Stretch 15min.

Sunday Sep 15 #

Strength 15:00 [3]

PM Strength/Core.

Strength 25:00 [3]

PM Strength, hips, quads, lower legs.

Note

Saw the sights of London so probably walked 10 plus km.
PM Stretch 5min.

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