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Attackpoint - performance and training tools for orienteering athletes

Training Log: keegan

In the last 7 days:

activity # timemileskm+m
  running 4 3:15:35
  strength 2 40:00
  core1 15:00
  orienteering 1 13:00 1.12(11:37) 1.8(7:13)
  Total6 4:23:35 1.12 1.8
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Tuesday Jan 23 #

running 30:00 [3]

warm up cool down

strength 15:00 [3]

running 6:40 [3]

magic mile (stride straight away jog corners)

Monday Jan 22 #

running 30:00 [3]

warm up cool down

running 30:00 [3]

5, 600's at 2 minute pace and two minute rest between each one

Sunday Jan 21 #

strength 25:00 [3]

warm up run
dynamic stretch's
cool down

orienteering 13:00 [3] 1.8 km (7:13 / km)

Peg relay through a small forest.
Basically you run with a group of people on a course but at certain controls there are pegs. If you get to a control and there is a peg you take the peg and have to do two or three extra controls. SInce there are more people then pegs only some people have to do extra. Who ever has the most pegs at the end wins
I did pretty well tied with Ethan. Should have one but missed a peg.

Saturday Jan 20 #

running 58:55 [3]

Long run(8 miles 12.55km).
went out to do a hour ten but was not feeling well and the people I was running with stopped so cut it a little short.

Friday Jan 19 #

core 15:00 [3]

The Pedestal Core, with a few extra planks and chin ups

Thursday Jan 18 #

running 40:00 [3]

another rest day after meet

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