Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: djsanton97

In the 7 days ending Jan 26, 2020:

	activity	#	time	miles		km		+m
	running	8	5:23:09	39.85	(8:07)	64.13	(5:02)	248
	XC Ski Skating	1	1:59:38	13.18	(9:05)	21.21	(5:38)
	orienteering	2	1:31:28	7.79	(11:44)	12.54	(7:18)	63
	Strength	3	1:30:00
	drills	1	20:00
	Total	11	10:44:15	60.82		97.88		311
averages - sleep:7.5

2:16

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Sunday Jan 26, 2020 #

9 AM

XC Ski Skating long 1:59:38 [2] 21.21 km (5:38 / km)

Finally, skiing!! Slow but funfunfun!!

3 PM

orienteering (Snowshoe) 1:00:31 [3] 4.79 km (12:38 / km) +63m 11:51 / km

Saturday Jan 25, 2020 #

Strength (Core) 25:00 [1]

Spent 2hours building a super long and fast tobogganing hill and went snow shoeing but I guess this is the only thing you can count as serious training

Friday Jan 24, 2020 #

11 AM

running 57:18 [3] 13.76 km (4:10 / km) +108m 4:00 / km
shoes: Adidas Adizero Adios 4

tempo-ish run but more just rolling the stride and enjoying faster pace

Thursday Jan 23, 2020 #

10 AM

running 30:25 [2] 5.92 km (5:08 / km) +82m 4:48 / km
shoes: Adidas Adizero Adios 4

Back in Hamilton for a long weekend. Surprised AG! once again and she had no idea, feels nice!

C • welcome back! 2

Strength (Core) 45:00 [1]

6 PM

running warm up/down 15:11 [2] 2.98 km (5:06 / km)
shoes: Adidas Adizero Adios 4

orienteering (sprint) 30:57 [4] 7.75 km (4:00 / km)
shoes: Adidas Adizero Adios 4

7 PM

running warm up/down 14:57 [2] 2.62 km (5:42 / km)
shoes: Adidas Adizero Adios 4

Wednesday Jan 22, 2020 #

running 1:18:02 [2] 17.6 km (4:26 / km)
shoes: Adidas Adizero Adios Orange

Tuesday Jan 21, 2020 #

Note
slept:7.5

4 PM

running warm up/down 12:45 [2] 2.19 km (5:49 / km)
shoes: Adidas Adizero Adios 4

drills 20:00 [1]
shoes: Adidas Adizero Adios 4

running intervals 48:59 [4] 5.8 km (8:27 / km)
shoes: Adidas Adizero Adios 4

3000m, 2x2000m, 3x800m, 5x100m
rest 1min between all.

splits:
10:45
7:01, 7:00
2:42, 2:39, 2:37
14, 14, 13, 13, 13

lactates after last 100m: 7,2mmol/L

Was supposed to run the last long set as 3x1000m but felt that my lactates were up a bit so decided to run shorter and try to keep it as easy as possible. Faster sprints at the end to keep the speed. My body is clearly very tired since running felt pretty good and easy but lactates were still so high.

5 PM

running warm up/down 14:53 [2] 2.35 km (6:20 / km)
shoes: Adidas Adizero Adios 4

Monday Jan 20, 2020 #

Note
slept:7.5

6 PM

running 50:39 [2] 10.91 km (4:39 / km) +58m 4:31 / km
shoes: Adidas Adizero Adios Orange

Strength (Core) 20:00 [1]
shoes: Adidas Adizero Adios Orange

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