Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mcqueen

In the 31 days ending Aug 31, 2009:

activity	#	time	miles		km		+m
Orienteering (race)	6	8:06:15	17.85	(27:14)	28.73	(16:55)	10	18 /	21c	85%
Running	7	4:20:50	19.09		30.72		250
Kayaking	1	2:30:00
Climbing	1	2:00:00
Cycling	1	1:56:14	21.13	(5:30)	34.0	(3:25)
Orienteering (technique)	2	1:40:07	3.91	(25:34)	6.3	(15:53)
Hiking	1	1:12:00	0.57	(2:07:20)	0.91	(1:19:07)	313
Other	2	55:00
Strength	4	54:44
Total	19	23:35:10	62.55		100.66		573	18 /	21c	85%

3:12

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» now

Friday Aug 28, 2009 #

Strength 10:00 [5]

Running hills 10:00 [5]

Thursday Aug 27, 2009 #

Orienteering (technique) intervals (3 km-ish lap) 35:37 [4] ** 3.0 km (11:52 / km)

2 min intervals, 1 min rest. More of a trail run, since I've previously run the same lap.

Tuesday Aug 25, 2009 #

Orienteering (race) race (4.2 km race) 1:36:17 [4] ***** 4.2 km (22:55 / km)

Sunday Aug 23, 2009 #

Running hills (3.42 km) 24:00 [5] 3.42 km (7:01 / km) +250m 5:08 / km
shoes: Asics Gel-1100 WR

Fanafjell: Only took the time on the way up.

Kayaking long (Trip) 2:30:00 [3]

Saturday Aug 22, 2009 #

Orienteering (race) race (5.8km race) 2:14:00 [4] ***** 5.8 km (23:06 / km)

Damn tough race. Had a terrible miss (30 mins!) on 8th post.

Wednesday Aug 19, 2009 #

Cycling long (Commuting) 57:14 [3] 17.0 km (3:22 / km)

Cycling long (Commuting) 59:00 [3] 17.0 km (3:28 / km)

Orienteering (race) race 1:16:40 [5] **** 3.9 km (19:39 / km)

Tuesday Aug 18, 2009 #

Running (Track) 1:30:00 [3]
shoes: Asics Gel-1100 WR

New PR:
400m - 1:12

Monday Aug 17, 2009 #

Strength 20:00 [3]

Orienteering (technique) 1:04:30 [3] 3.3 km (19:33 / km)

Test race/map training

Friday Aug 14, 2009 #

Strength 14:44 [4]

As many rounds in 20 min of:
Pull-ups x5
Sit-ups x10
Push-ups x15

Was done after 14:44, coundn't do another push-up.
Completed 8 rounds (40 pull-ups, 80 sit-ups, 120 push-ups).

Orienteering (race) race (3.4km Sprint (DSQ)) 23:37 [5] 3.4 km (6:57 / km)
shoes: Asics Gel-1100 WR

DSQed - wrong post.

Otherwise quite good race.

Wednesday Aug 12, 2009 #

Running tempo (4.6 km) 18:44 [5] 4.6 km (4:04 / km)
shoes: Asics Gel-1100 WR

New PR: 18.44.46

Saturday Aug 8, 2009 #

Running long 1:15:01 [3] 13.0 km (5:46 / km)
shoes: Asics Gel-1100 WR

First time this far. Ran with a friend.

Other (Parkour) 30:00 [2]

Friday Aug 7, 2009 #

Running (Track) 11:00 [5] 2.7 km (4:04 / km)
shoes: Asics Gel-1100 WR

Ran on the nearby track today, testing myself on short distances.

Warm-up: 1200 m

400 m (3 tries):
1. 1:25
2. 1:14
3. 1:17

100 m (3 tries):
1. 0:16:92 (or something)
2. 0:16:78
3. 0:17:85 (tired...)