Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MrPither

In the 7 days ending Dec 1, 2007:

activity

time

miles

Run

8:35:00

64.31

(8:00)

103.5

(4:59)

DWR/Swim

1:40:00

Strength/Core

50:00

Orienteering

25:34

2.92

(8:45)

4.7

(5:26)

120

Total

11:30:34

67.23

108.2

120

2:50

0:00

» now

Saturday Dec 1, 2007 #

Event: Possum Trot Weekend

Run 40:00 [1] 8.0 km (5:00 / km)

Orienteering 25:34 [4] 4.7 km (5:26 / km) +120m 4:49 / km

Middle near KC. Fast race, fairly easy orienteering. Pushed quite hard, but felt pretty groggy after the drive. Fun race, thanks Spike.

Map/Route:
http://files.myopera.com/pither/albums/421691/IMG7...

HR/Climb:
http://files.myopera.com/pither/albums/421691/IMGM...

Woodridge Park Long - Splits

Thursday Nov 29, 2007 #

Strength/Core 20:00 [5]

Run 1:55:00 [1] 22.5 km (5:07 / km)

Run 15:00 [4] 4.5 km (3:20 / km)

AM. 7k run+core
PM. 3x1mile. Long warmdown in the cold...that and studying wiped me out today. Will check my splits later.

Wednesday Nov 28, 2007 #

Run 1:55:00 [1] 22.0 km (5:14 / km)

DWR/Swim 55:00 [1]

AM. 30'R + pool, 1.25km
PM. 85'R

Tuesday Nov 27, 2007 #

Strength/Core 30:00 [5]

Run 1:20:00 [1] 16.0 km (5:00 / km)

Run 30:00 [3] 8.5 km (3:32 / km)

AM. 30'R+STR
PM. One of my favourite workouts. 3x10' @ threshold with 2' off and see how far you get. Held a good pace and was 2.85,2.9,2.8km. HRs 180,183,183, so maybe a bit too easy actually (threshold's around 187 right now). Heat was much more bearable today.

Note

For today's words of wisdom, check out this interview with Jack Daniels over at flotrack. The other 3 interviews are interesting too.

http://www.flocasts.org/flotrack/speakers.php?sid=...

Sunday Nov 25, 2007 #

Run 1:50:00 [1] 20.0 km (5:30 / km)

Snow run, pretty slippery.

DWR/Swim 45:00 [1]