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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mmrj

In the 7 days ending Sep 10:

activity # timemileskm+ft
  running4 4:46:28 23.3(12:18) 37.5(7:38) 1000
  orienteering1 2:55:32 6.6(26:36) 10.62(16:32) 900
  walking1 45:00 2.0(22:30) 3.22(13:59) 200
  swimming1 25:00
  stretching1 15:00
  Total5 9:07:00 31.9 51.34 2100

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Sunday Sep 10 #

orienteering (rogaine) 2:55:32 [3] 6.6 mi (26:36 / mi) +900ft 23:33 / mi
shoes: brooks adrenaline wide

3hr rogaine with the boy @ 6500ft.

Saturday Sep 9 #

running (up-ep-mp) 1:38:01 [3] 8.0 mi (12:15 / mi) +500ft 11:34 / mi
shoes: brooks adrenaline wide

paved bike trail, a little rolling.
2.5mi @ 12:49
2.5mi @ 12:13
2.75mi @ 11:39
0.25mi c/d
felt good!

stretching (ais) 15:00 [3]

walking 45:00 [1] 2.0 mi (22:30 / mi) +200ft 20:33 / mi

in three pieces: game day etc w/ ryan.

Friday Sep 8 #

running (easy) 32:09 [3] 2.7 mi (11:54 / mi) +50ft 11:42 / mi
shoes: brooks adrenaline wide

paved bike trail and a little dirt, easy.

swimming 25:00 [3]

Thursday Sep 7 #

running (cruise intervals, strides) 1:18:05 [3] 6.6 mi (11:50 / mi) +150ft 11:35 / mi
shoes: brooks adrenaline wide

mix of dirt and paved bike trail. felt good.
w/u 14:01 @ 11:57
2 x { cruise 10min, recovery 4min },
cruise @ 10:19, 10:27, recovery @ 12:58, 15:20
easy 11:00 @ 12:25
8 x { stride 20sec, easy 60sec },
stride @ 7:18avg, easy @ 11:00 after the first five, @ 18:40 (walking) after the last three
c/d 14:22 @ 13:30

Monday Sep 4 #

running (easy) 1:18:13 [3] 6.0 mi (13:02 / mi) +300ft 12:27 / mi
shoes: gt 1000 5s grey/teal

paved bike trail @ 4500 ft, mix of running and walking.

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