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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: spinner

In the 7 days ending May 14, 2017:

activity # timemileskm+m
  Orienteering3 3:13:52 16.16(12:00) 26.01(7:27) 310
  Running2 1:29:55 7.64 12.3 33
  Core Strength2 1:05:00
  Total7 5:48:47 23.81 38.31 343

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MoTuWeThFrSaSu

Sunday May 14, 2017 #

Running warm up/down 10:00 [1]

11 AM

Orienteering 1:01:07 intensity: (10:00 @1) + (45:00 @2) + (6:07 @3) 6.59 km (9:16 / km) +196m 8:04 / km
(sick) shoes: Icebug Zeal OLX 2017

Sunday meet from P5 in Gatineau Park. Fun course and nice open woods. Made two mistakes overshooting controls on slopes. Took the running easy because I wasn't feeling great.

RouteGadget

Long Advanced - Splits

Saturday May 13, 2017 #

Note
(sick)

Cold plus slightly sore throat.

Friday May 12, 2017 #

Core Strength 25:00 [1]

Thursday May 11, 2017 #

6 PM

Orienteering 1:15:00 intensity: (25:00 @1) + (15:00 @2) + (20:00 @3) + (15:00 @4) 12.48 km (6:01 / km) +31m 5:56 / km

Technical training at Carleton U. Did 3 ~1km loops then a 2.8km course. Picked-up some flags after.

Wednesday May 10, 2017 #

6 PM

Running 1:19:55 intensity: (20:00 @1) + (20:00 @2) + (20:00 @3) + (19:55 @4) 12.3 km (6:30 / km) +33m 6:25 / km

OOC running training at the Experimental farm. All of it on the roads apart from the warm-up. Did a 600m, 2400m, 1300m, 1100m, 600m with lots of rest between each.

1:56, 9:01, 4:36, 4:03, 2:01

Tuesday May 9, 2017 #

6 PM

Orienteering intervals 57:45 intensity: (20:00 @2) + (30:00 @3) + (7:45 @4) 6.95 km (8:19 / km) +83m 7:51 / km
shoes: Icebug Zeal OLX 2017

Intervals at March Highlands. Did an old training course with a bunch of ~800m intervals. The woods were fabulous.

Monday May 8, 2017 #

Core Strength 40:00 [1]

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