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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: KMurray

In the 7 days ending Jul 31, 2010:

activity # timemileskm+m
  running2 11:49:45
  roller skiing3 5:40:00
  hiking1 3:00:00
  orienteering1 1:10:00
  Total6 21:39:45

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Saturday Jul 31, 2010 #

running 10:24:45 [1]
ahr:145 max:167

me and a friend ran the Chilkoot.. people hike it in 2-6days. took us 10hr24min45sec to hike/run it. long and painful day.

Thursday Jul 29, 2010 #

roller skiing 2:00:00 [2]

warm up zone 1 then specific strength 10min arms only then pole tip broke so.. last 45min legs only strength low zone 2

Wednesday Jul 28, 2010 #

orienteering 1:10:00 [1]

scavenger hunt "O" find the controls in a small area then mark them on your map. kinda reverse orienteering. easy running but lots as you had to check pretty much every feature

Tuesday Jul 27, 2010 #

running 1:25:00 [1]

easy warmup zone 1 40min then strength circuit training short cooldown

Monday Jul 26, 2010 #

roller skiing 2:20:00 [3]

zone 1 warm up 1hr then intensity: 2min zone3 2x3min zone 4 2min zone3. 1hr zone 1 cool down

Sunday Jul 25, 2010 #

hiking 3:00:00 [2]

hike up Kings Throne. took us almost exactly 3hours. zone 1. so steep!!! starting to feel my legs.

roller skiing 1:20:00 [2]

easy roller ski. zone 1 with 20min of specific strength in middle. 10min arms only 10min double poling. warm up and cool down 30min

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