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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: andrew.eck44

In the 7 days ending Oct 22, 2011:

activity # timemileskm+ft
  Running4 3:15:04 27.0(7:13) 43.45(4:29) 460
  Orienteering3 2:03:13 8.17(15:05) 13.14(9:23)
  Warm-Up/Stretching2 32:00
  Abs and Arms1 25:00
  Total7 6:15:17 35.17 56.59 460
averages - sleep:7.5

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SuMoTuWeThFrSa

Saturday Oct 22, 2011 #

11 AM

Orienteering race (Red Middle) 53:51 [5] 4.09 km (13:10 / km)
shoes: Salomon XA Pro 3D Ultra (V2)

Friday Oct 21, 2011 #

2 PM

Orienteering race (Red Sprint) 27:22 [5] 2.61 km (10:28 / km)
shoes: Salomon XA Pro 3D Ultra (V2)

Thursday Oct 20, 2011 #

4 PM

Running (Easy) 41:49 [3] 5.57 mi (7:30 / mi)
shoes: Brooks Adrenaline 11

Felt slow/tired. Easy IOT recover for the races this weekend.

Abs and Arms (Jakes Abs and Push-Ups) 25:00 [3]

Some Push-Ups and Jakes Abs

3 x 20 JA ss'd 1 Min Supermans
3 x 30 PU

Wednesday Oct 19, 2011 #

4 AM

Orienteering (Practice Middle Course) 42:00 [3] 4.0 mi (10:30 / mi)
shoes: Salomon XA Pro 3D Ultra (V2)

Times/distance close, didnt upload garmin yet...

Slow through the woods because it was reallllllly slippery.

Tuesday Oct 18, 2011 #

4 PM

Running 23:56 [3] 3.26 mi (7:21 / mi) +80ft 7:11 / mi
shoes: Brooks Adrenaline 11

Lee Gate run to prep for the APFT at 0500 Wednesday.

Find out at 2000 that its cancelled...YEAH!

Warm-Up/Stretching warm up/down (Stretching) 14:00 [1]

Monday Oct 17, 2011 #

4 PM

Running long (BMB Run) 1:24:14 [3] 12.15 mi (6:56 / mi) +105ft 6:53 / mi
slept:7.5 shoes: Brooks Adrenaline 11

Over BMB and back... alone for most of it. Tripped and fell at the rocky section before the road to Cragston splits off the main road (mile 2.5ish) and got a cut on my hand.

Held 7/mi the whole way...

Warm-Up/Stretching (Stretching and Plyos) 18:00 [2]

3 Min Plyos (Toe walks, Heel Walks, High Knees)
15 Min Stretch

Sunday Oct 16, 2011 #

11 AM

Running 45:05 [3] 6.02 mi (7:29 / mi) +275ft 7:11 / mi
slept:7.5 shoes: Brooks Adrenaline 11

2.5 Mi @ 7:05/mi
0.5 Mi @ 10:00/mi - Hit the killer hill and calves started to go...
3.0 Mi @ 7:29/mi - calves gone...shins really tight.

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