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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Aragorn

In the 7 days ending Jul 25, 2015:

activity # timemileskm+m
  Mapping/setting/control pickup3 5:30:41 7.67(43:08) 12.34(26:48) 11012 /12c100%
  Running-Mixed4 2:24:25 19.03(7:35) 30.63(4:43) 43
  Core/Strength5 1:52:30 2.0(56:14) 3.22(34:56)
  Running-Trail3 1:03:19 8.59(7:22) 13.83(4:35) 117
  Orienteering2 59:07 3.79(15:36) 6.1(9:41) 10228 /30c93%
  Running-Road1 18:00 2.14(8:25) 3.44(5:14) 17
  Total10 12:08:02 43.22(16:51) 69.56(10:28) 38940 /42c95%

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Saturday Jul 25, 2015 #

Event: ICO - Skiles Test Nature Park
 

Core/Strength 15:00 [2] 0.4 mi (37:29 / mi)

Running-Mixed 37:45 intensity: (12:00 @3) + (25:45 @4) 7.55 km (5:00 / km) +12m 4:58 / km
shoes: Asics GT 2000 (blue/yellow)

3x2k workout with wu/d
10 AM

Orienteering 45:16 intensity: (20:00 @3) + (25:16 @4) *** 4.0 km (11:19 / km) +58m 10:33 / km
spiked:16/18c shoes: X Talon 212

11 AM

Orienteering 13:51 [4] * 2.1 km (6:36 / km) +44m 5:58 / km
spiked:12/12c shoes: X Talon 212

1 PM

Mapping/setting/control pickup 13:36 [1] ** 0.47 mi (28:57 / mi) +22m 25:16 / mi
spiked:5/5c shoes: X Talon 212

Mapping/setting/control pickup 12:05 [1] *** 0.53 mi (22:45 / mi) +28m 19:33 / mi
spiked:7/7c shoes: X Talon 212


Advanced - Splits

Friday Jul 24, 2015 #

Running-Trail 25:00 [3] 3.31 mi (7:33 / mi) +7m 7:30 / mi
shoes: Asics GT 2000 (blue/yellow)

Core/Strength 25:00 [3] 0.4 mi (1:02:28 / mi)
shoes: Asics GT 2000 (blue/yellow)

Thursday Jul 23, 2015 #

Running-Mixed warm up/down 25:00 [1] 2.94 mi (8:30 / mi) +5m 8:27 / mi
shoes: Asics GT 2000 (blue/yellow)

Running-Trail hills 17:05 [5] 3.5 km (4:53 / km) +96m 4:18 / km
shoes: Asics GT 2000 (blue/yellow)

4x125, 1000, 4x125, 1000, 4x125.

Core/Strength 30:00 [3] 0.4 mi (1:14:58 / mi)
shoes: Asics GT 2000 (blue/yellow)

Wednesday Jul 22, 2015 #

Running-Trail race 21:14 [4] 5.0 km (4:15 / km) +14m 4:11 / km
shoes: Asics GT 2000 (blue/yellow)

Summer Race Series- race 2. Much more people this time, including a large contingent of Carmel XC runners looking for an inside look before the meet 8/22. Improved course with cut grass and more hills helped my speed. I was in a group for most of the course and pulled ahead in the finish chute.

Tuesday Jul 21, 2015 #

Running-Mixed 45:00 [3] 10.07 km (4:28 / km) +16m 4:26 / km
shoes: Asics GT 2000 (blue/yellow)

C • Rest day? 4

Core/Strength 27:30 [3] 0.4 mi (1:08:43 / mi)
shoes: Asics GT 2000 (blue/yellow)

Mapping/setting/control pickup 1:20:00 [1] *** 2.67 mi (30:00 / mi) +10m 29:39 / mi
shoes: Asics GT 2000 (blue/yellow)

Monday Jul 20, 2015 #

Running-Mixed (Fartleks) 36:40 [4] 5.14 mi (7:08 / mi) +10m 7:05 / mi
shoes: Asics GT 2000 (blue/yellow)

Broad Ripple to Rocky Ripple and back.

Core/Strength 15:00 [2] 0.4 mi (37:29 / mi)
shoes: Asics GT 2000 (blue/yellow)

Sunday Jul 19, 2015 #

Running-Road 18:00 [1] 2.14 mi (8:25 / mi) +17m 8:13 / mi
shoes: Asics GT 2000 (blue/yellow)

Mapping/setting/control pickup 3:45:00 [1] 4.0 mi (56:15 / mi) +50m 54:09 / mi
shoes: Asics GT 2000 (blue/yellow)

Skiles.

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