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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: div

In the 7 days ending May 5, 2008:

activity # timemileskm+mload
  Orienteering1 2:38:10 8.08(19:35) 13.0(12:10) 90520 /20c100%13835.0
  Easy run4 2:20:00 12.18(11:30) 19.6(7:09) 45011200.0
  Recovery2 1:00:004800.0
  Stretching4 55:004400.0
  Strength1 15:001200.0
  Medium Pace Run1 11:35 1.86(6:13) 3.0(3:52)1042.5
  R run2 3:34 0.87(4:06) 1.4(2:33)310.0
  Total5 7:23:19 22.99 37.0 135520 /20c100%36787.5

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Monday May 5, 2008 #

Easy run hills 1:20:00 [3] 10.0 km (8:00 / km) +450m 6:32 / km
shoes: Mizuno Wave Renegade 3

Las Trampas, North part, from Alamo. Killing run, which supposed to be recovery after yesterday's race. Couldn't resist running with Dirty Dogs.

Stretching 10:00 [3]

Recovery (Steam room) 30:00 [3]

That was cool, just in time.

Sunday May 4, 2008 #

Orienteering race (Golden Goat) 1:58:10 [4] *** 10.0 km (11:49 / km) +745m 8:37 / km
spiked:20/20c shoes: Inov 330

That was hard, my back didn't hold such a mess, from 3 to 9 was completely shootdown and crampy, nor running, nor jogging, jut slow walk. Felt better after #9, about 1 hour into race.
Winsplits: http://www.obasen.nu/winsplits/online/en/default.a...
Maps: http://baoc.org/gadget/cgi/reitti.cgi?act=map&id=1...
C • oho pakilimas 3

Orienteering 40:00 [3] 3.0 km (13:20 / km) +160m 10:32 / km
shoes: New Balance 871

Shadowing children on the Yellow course; good warmup, but almost missed start of Goat, was late by 2 minutes.

Saturday May 3, 2008 #

Event: West Point A-Meet
 

Thursday May 1, 2008 #

Easy run 20:00 [3] 3.2 km (6:15 / km)
shoes: Mizuno Wave Renegade 3

Warmup on the treadmill. Boring and uneasy. Sauna afterwards helped.

Stretching 10:00 [3]

Recovery (Steam room) 30:00 [3]

Wednesday Apr 30, 2008 #

Easy run warm up/down 20:00 [3] 3.2 km (6:15 / km)
shoes: Mizuno Wave Renegade 3

First time with Yousry running club, long drive, but worth it, company is very motivating,

Stretching 20:00 [3]

Before and after workout, very timely.

Medium Pace Run intervals 11:35 [4] 3.0 km (3:52 / km)
shoes: Mizuno Wave Renegade 3

Intervals, 3x1000, with 4 min rest in between. Very hards, especially last one. Would say it level 4+ workout. Weakest part was back.

R run intervals 1:14 [5] 0.4 km (3:05 / km)
shoes: Mizuno Wave Renegade 3

After intervals, when we were almost dead, Yousry decided on full out 400meters. Not so bad as could be, but it wasn't full out, there was some gas left after I've finished.

Strength 15:00 [3]

Completed with different type of pliometric exercises, intensive one-on-one routine. Dinner followed.

Tuesday Apr 29, 2008 #

Easy run 20:00 [3] 3.2 km (6:15 / km)
shoes: Mizuno Wave Renegade 3

Quick warmup a very short cooldown, was late for track, and folks were leaving when I started.

R run 2:20 [3] 1.0 km (2:20 / km)
shoes: Mizuno Wave Renegade 3

R-pace intervals, 5x200, with 100 meters jog between, solid as one I pace workout. Not comfortable return to regular running.

Stretching 15:00 [3]

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