Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: xctimo

In the 7 days ending Jun 12, 2005:

activity	#	time	miles		km		+m
Running	6	5:18:00	35.29	(9:01)	56.8	(5:36)	175
Polewalk	3	2:15:00	11.81	(11:26)	19.0	(7:06)	380
Biking	2	1:15:00	17.4	(4:19)	28.0	(2:41)
Strength	3	1:10:00	2.49		4.0
Running with Poles	1	45:00	4.97	(9:03)	8.0	(5:38)	105
Orienteering	1	18:00	2.49	(7:15)	4.0	(4:30)		10c
Total	7	11:01:00	74.44		119.8		660	10c

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Sunday Jun 12, 2005 #

Orienteering race 18:00 [3] ** 4.0 km (4:30 / km)
10c (sick) shoes: brooks adrenaline asr

Ran the O-race at the Lappe training camp. Prob shouldn't have because super tired. Found controls easily and picked good route, just can't run hard.

Running warm up/down 12:00 [1] 2.0 km (6:00 / km)
shoes: brooks adrenaline asr

run before and after o-race

Saturday Jun 11, 2005 #

Running warm up/down 59:24 [1] 10.0 km (5:56 / km)
shoes: brooks cascadia pivot

Running before and after test run

Running race 16:36 [4] 4.8 km (3:27 / km)
shoes: brooks cascadia pivot

4.8k test run. 16.36 (3.09;3.35;3.24;3.38;2.48) Over a minute slower than last year. I think this construction job is making me a bit tired...

Strength (Circuit) 45:00 [1] 4.0 km (11:15 / km)

45min of circuits with running and polewalking between.

Polewalk 1:00:00 [1] 8.0 km (7:30 / km)

1hr 8k polewalk

Friday Jun 10, 2005 #

Polewalk 30:00 [1] 4.0 km (7:30 / km)

30min 4k polewalk at lappe. Longish tiring day at work so not much training today.

Thursday Jun 9, 2005 #

Running 1:20:00 [1] 14.0 km (5:43 / km) +175m 5:23 / km
shoes: brooks cascadia pivot

!.20hr run from Cascades. Long day at work pounding pickets again..

Wednesday Jun 8, 2005 #

Running with Poles 45:00 [1] 8.0 km (5:38 / km) +105m 5:17 / km

am. 40min run with poles before hills. 5min after at Lappe

Polewalk hills 45:00 [2] 7.0 km (6:26 / km) +380m 5:03 / km

am. 5 laps of last two hills polewalking at decent pace.

Biking (Road) 55:00 [1] 20.0 km (2:45 / km)

55min 20 biking until tyre blew up..

Running 25:00 [2] 5.0 km (5:00 / km)

5k running with bike. Should do this more often as it is easy to see exactly how fast and far i've gone with the bike computer..

Tuesday Jun 7, 2005 #

Strength (Body Gym) 10:00 [1]

am. 10min body gym and wheel

Running 10:00 [1] 2.0 km (5:00 / km)
shoes: brooks adrenaline asr

am. 10min 2k run

Running 30:00 [1] 6.0 km (5:00 / km)
shoes: brooks adrenaline asr

30min 6k run after driving pickets into the ground all day at new job. (def. better strength work out there than what i normally mark as training..) Then go work Bingo. (Atleast they aren't smokey any more..)

Monday Jun 6, 2005 #

Biking (Road) 20:00 [1] 8.0 km (2:30 / km)

8k 20min bike from home

Running 1:25:00 [1] 13.0 km (6:32 / km)
shoes: brooks adrenaline asr

13km 1.25hr run at hazelwood

Strength (core) 15:00 [1]

15min of core strength during run

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