Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: djsanton97

In the 7 days ending Sep 15, 2019:

activity	#	time	miles		km		+m
running	8	4:23:31	34.77	(7:35)	55.96	(4:43)	350
orienteering	2	2:04:02	11.56	(10:44)	18.61	(6:40)	279	31 /	35c	88%
Strength	3	1:05:00
biking	2	40:00
Total	11	8:12:33	46.34		74.57		629	31 /	35c	88%

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Sunday Sep 15, 2019 #

10 AM

running warm up/down 14:23 [2] 2.45 km (5:52 / km)
shoes: Adidas Terrex Agravic 355 grey

orienteering intervals 1:05:00 [4] *** 9.75 km (6:40 / km)
spiked:31/35c shoes: Adidas Terrex Agravic 355 grey

With the club guys on a VERY rainy day in Helsinki.
4 x 2km(approx) loops head-to-head in pairs. Winner of each pair got a point and at the end most points won. I won all 4 of my intervals so victory for me!

Estimate for distance as I didn't have my gps watch.

11 AM

running warm up/down 16:45 [2] 3.21 km (5:13 / km)
shoes: Adidas Terrex Agravic 355 grey

Saturday Sep 14, 2019 #

8 PM

Strength (Core) 35:00 [2]

biking (Indoor) 25:00 [2]

Friday Sep 13, 2019 #

7 PM

running 26:21 [2] 5.62 km (4:41 / km) +25m 4:35 / km
shoes: Adidas Adizero Adios Orange

Estimate for distance and elevation because gps watch is under maintenance

C • Training 2

Strength (Core) 20:00 [1]

Thursday Sep 12, 2019 #

10 AM

running 48:51 [2] 10.32 km (4:44 / km) +49m 4:37 / km
shoes: Adidas Adizero Adios Orange

Wednesday Sep 11, 2019 #

5 PM

running warm up/down 14:27 [2] 2.31 km (6:15 / km) +67m 5:28 / km
shoes: Adidas Terrex Agravic 355 grey

6 PM

orienteering intervals 59:02 [5] 8.86 km (6:40 / km) +279m 5:45 / km
shoes: Adidas Terrex Agravic 355 grey

1.5.30min 1.08km
rest 4.40min 0.39km
2.12.08min 1.81km
Rest 4.45min 0.42km
3.6.03min 1km
Rest 4.51min 0.35km
4.8.25min 1.61km
Rest 6.23min 0.46km
5.9.23min 2.12km

Some nice o-intervals in pouring rain. Last two intervals we started with a blind start by the coach tapping on your back when you can go. For both of those I started last and finished first so good fly today!!

7 PM

running warm up/down 15:21 [2] 2.91 km (5:16 / km)
shoes: Adidas Terrex Agravic 355 grey

Tuesday Sep 10, 2019 #

7 PM

running 21:15 [2] 4.89 km (4:21 / km)
shoes: Adidas Adizero Prime LTD

running intervals 32:15 [4] 7.93 km (4:04 / km) +101m 3:49 / km
shoes: Adidas Adizero Prime LTD

Intervals while reading a sprint map and visualizing the legs and route choices.

hard: 10.36 2.67km pace: 3'58min/k
rest: 4min 0.85km
hard: 5.34 1.46km pade: 3'49min/k
rest: 1.30 0.29km
hard: 3.38 1.1km pace: 3'40min/k
rest: 1min
hard: 5.30 1.64km pace: 3'35min/k

For the last one got to run with some marathon runner that was going a good pace.

running warm up/down 22:01 [2] 4.81 km (4:35 / km)
shoes: Adidas Adizero Prime LTD

Monday Sep 9, 2019 #

7 PM

running 51:52 [2] 11.51 km (4:30 / km) +108m 4:18 / km
shoes: Adidas Adizero Adios Orange

biking (Indoor) 15:00 [2]

8 PM

Strength (Core) 10:00 [1]

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