Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JoshSan

In the 7 days ending Jan 22, 2018:

activity	#	time	miles		km		+m
Running	2	1:20:00	7.11	(11:15)	11.45	(6:59)	100
Orienteering	1	38:33	2.73	(14:06)	4.4	(8:46)	100
Warmup/ Cooldown	2	33:00	3.6	(9:10)	5.79	(5:42)
Strength	1	25:00
Total	6	2:56:33	13.45	(13:08)	21.64	(8:09)	200

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Monday Jan 22, 2018 #

3 PM

Warmup/ Cooldown 20:00 [3] 3.7 km (5:24 / km)

4 PM

Running 50:00 7.85 km (6:22 / km) +100m 5:59 / km

50 min run at a steady pace with the last 10mins turning it up a notch.
After the run, we went on the track and did a pyramid of a one 50, 2x100s, 2x150s, 2x100s, and one more 50.

Sunday Jan 21, 2018 #

Event: QOC McKeldin

10 AM

Orienteering 38:33 [3] 4.4 km (8:46 / km) +100m 7:52 / km
shoes: Salomon Speedcross 4

Did Boris' contour training with Mid-Atlantic team.

Green - Splits

Thursday Jan 18, 2018 #

4 PM

Strength 25:00 [3] 0.0 km

Tuesday Jan 16, 2018 #

3 AM

Warmup/ Cooldown 13:00 [3] 1.3 mi (10:00 / mi)

Regular 10min warm-up around hallway and cool-down in practice fields.

3 PM

Running 30:00 [3] 3.6 km (8:20 / km)

Track workout, 3x500s (80-85%), 3x400s (85-90%), 3x300s (90-95%). Splits, 500s: 1:44, 1:44, 1:42, 400s: 1:13, 1:16, 1:16, 300s: 57, 56, 54

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