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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PM

In the 7 days ending Mar 17:

activity # timemileskm+m
  Running5 2:35:32 18.52(8:24) 29.81(5:13) 229
  Weights2 1:45:00
  Orienteering1 51:23 5.12(10:02) 8.24(6:14) 7214 /19c73%
  Total7 5:11:55 23.64 38.05 30114 /19c73%

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MoTuWeThFrSaSu

Sunday Mar 17 #

11 AM

Running warm up/down 4:43 [2] 0.88 km (5:20 / km) +13m 4:59 / km
shoes: Inov-8 XTalon 230

Running warm up/down 14:38 [3] 2.33 km (6:17 / km) +25m 5:58 / km
shoes: Inov-8 XTalon 230

Orienteering race 51:23 [4] *** 8.24 km (6:14 / km) +72m 5:58 / km
spiked:14/19c shoes: Inov-8 XTalon 230

Ran Blue Men (6.3k, 75m) at the CST round in Sherwood Pines. Mistakes were minimal, but felt sluggish and out of touch with the map at times, losing some time on route choices and generally lacking 'forest fitness'. Time to get back in terrain more regularly than I'm doing...

Friday Mar 15 #

4 PM

Running 32:52 [2] 6.19 km (5:19 / km)
shoes: Adidas Adizero

Easy round Sudbrooke/Scothern loop

Thursday Mar 14 #

4 PM

Weights 55:00 [3]

Warm up, then 4 sets of 8 reps with 4 exercises and a mix of core and plyometric exercises (box and depth/box jumps). Warm down.
7 PM

Running 31:35 [2] 5.81 km (5:26 / km) +108m 4:58 / km
shoes: Adidas Adizero

Easy run out with the LOG crew up Yarborough hill and back down through the city.

Wednesday Mar 13 #

11 AM

Running intervals 38:00 [4] 8.39 km (4:32 / km) +84m 4:19 / km
shoes: Adidas Adizero

Warm up over 7 minutes from 10.5k-14k/h and then 10x400m reps at 16k/h, with 1min recoveries at 10.5k/h and then 7 minute warm down from 14-10k/h.

Tuesday Mar 12 #

5 PM

Weights 50:00 [3]

Warm up, then 4 sets of 8 reps with 4 exercises and a mix of core and plyometric exercises (box and depth/box jumps). Warm down.

Monday Mar 11 #

3 PM

Running 33:44 [2] 6.2 km (5:26 / km)
shoes: Adidas Adizero

Easy run out after weekend

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