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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: KMurray

In the 7 days ending Jul 24, 2010:

activity # timemileskm+m
  running3 4:00:00
  roller skiing1 2:20:00
  orienteering2 1:40:00 2.49 4.0
  Strength1 1:40:00
  Total6 9:40:00 2.49 4.0

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Saturday Jul 24, 2010 #

roller skiing 2:20:00 [2]

easy long roller ski with 2 sets of 5 10 second sprints in the middle.

running 2:00:00 [1]

very very very easy run/hike. friend got hurt so we walked a lot of it, was supposed to be a 2hr run in zone one but did not stay in zone one the whole time (below zone 1)

Thursday Jul 22, 2010 #

Strength (strength test) 1:40:00 [4]

running warmup of 50min then strength test: how many pullups, situps, pushups, box jumps and dips you can do in a minute with a minute rest inbetween. cool down of around 45min.

Wednesday Jul 21, 2010 #

orienteering race 40:00 [3] 4.0 km (10:00 / km)

wednesday night B meet. course was 4km but with substantial climb not sure exact amount. made a few mistakes but it was a pretty clean run.

Tuesday Jul 20, 2010 #

running hills 1:30:00 [4]

heakel hill test-ski team. 30min zone 1 warm up then 2.7km uphill test high intensity. approx 20min cool down. felt pretty good a little tired got a weird burning sensation in chest never had before. about average time for test around 19min.

Monday Jul 19, 2010 #

3 PM

running 30:00 [1]

very easy half hour run..
8 PM

orienteering 1:00:00 [1]

orienteering training. took it easy slow running. more technical than physical

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