Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: blegg

In the 7 days ending Nov 8, 2008:

activity	#	time	miles		km		+m
Running	5	3:54:49	27.68	(8:29)	44.55	(5:16)	310
Orienteering	1	1:34:55	3.6		5.8		405
Strength	1	40:00
Hiking	1	20:00	1.0	(20:00)	1.61	(12:26)
Cardiomachines	1	15:00
Total	6	6:44:44	32.29		51.96		715
[1-5]	6	6:14:44

1:44

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Saturday Nov 8, 2008 #

Running 1:25:00 [3] 8.5 mi (10:00 / mi) +230m 9:13 / mi
shoes: Black Nikes

Trail run with Jonas. Started from Inspiration Point, went out Nimitz Way, then did the MUD trails: Eagles Nest, to Old San Pablo along the reservoir, and back up the Inspiration Trail. The trail conditions were perfect - damp enough to be soft and forgiving, but not muddy.

Friday Nov 7, 2008 #

Running 20:00 [2] 3.0 mi (6:40 / mi)
shoes: Black Nikes

Warmup and Cooldown.
Did some of the cooldown barefoot on the grass. It's supposed to be good for leg strength.

Running 17:24 [4] 3.0 mi (5:48 / mi)
shoes: Black Nikes

3x1600m intervals, with 400m jog in between. Did the last lap faster, to set the pace for another runner.
5:52, 5:55, 5:37

Running 4:25 [5] 1.5 km (2:57 / km)
shoes: Black Nikes

5x300m repeats, with 100m rest (about 70 seconds)
51,52,51,51,50

Wednesday Nov 5, 2008 #

Running 1:05:00 [3] 7.5 mi (8:40 / mi) +80m 8:23 / mi
shoes: Black Nikes

Solano/BART path run.
http://www.gmap-pedometer.com/?r=2378901

Hiking 20:00 [2] 1.0 mi (20:00 / mi)
shoes: Columbia

Walk Home

Tuesday Nov 4, 2008 #

Running 15:00 [2] 1.5 mi (10:00 / mi)
shoes: Black Nikes

Warmup/Cooldown

Running 18:00 [3] 2.75 mi (6:33 / mi)
shoes: Black Nikes

Fartlek Run.
1:37, 1:18, 1:28, 1:40,
1:41, 1:21, 1:26, 1:40
1:40, 38, 51, 42, 1:46, 48

Monday Nov 3, 2008 #

Cardiomachines 15:00 [3]

Some recumbant bike, some treadmill.

Strength 40:00 [3]

Lifting, mostly arms and core.

Sunday Nov 2, 2008 #

Orienteering race 1:04:55 [4] 5.8 km (11:12 / km) +405m 8:18 / km
shoes: Green Integrators

Las Trampas. The weather was actually pretty nice. Ground was soft and muddy after yesterday's rain.

Running 10:00 [2] 0.5 mi (20:00 / mi)

Warmup

Orienteering (Mapping) 30:00 [0]

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