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Attackpoint - performance and training tools for orienteering athletes

Training Log: TurnerLeigh

In the last 7 days:

activity # timemileskm+m
  Running4 3:13:00 25.1(7:41) 40.39(4:47) 320
  Orienteering1 1:04:44 6.24(10:22) 10.05(6:27) 445
  Total5 4:17:44 31.34(8:13) 50.44(5:07) 765
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Monday Mar 27 #

Running intervals 1:00 [4] 6.0 mi (10 / mi) +20m 10 / mi

Ran a 1 mile warm up. Then hit the track for a work out. 200m at 36 second pace, 100m jog. 200m at 36 second pace, then 100m jog. 500m at 90 second pace, then 300m jog. Then repeated the same workout twice more for three times total.

Then, a tempo run for 10 minutes at a 6:05 mile pace. Then a 300m, 200m, and 100m at a fast jog. Lastly, finished up with a 1 mile cool down.

Sunday Mar 26 #

Orienteering race 18:39 [5] ** 2.7 mi (6:54 / mi) +100m 6:12 / mi

Ran my first "memory-O". Very happy with my performance.

Orienteering race 46:05 [5] *** 5.7 km (8:05 / km) +345m 6:12 / km

Killer elevation change on this course. Didn't make any major navigational mistakes, but between sprinting the memory-O and the elevation of this course I was extremely exhausted.

Friday Mar 24 #

Running 1:02:00 [4] 9.1 mi (6:49 / mi)

Distance day today for track, ran a speedy 9.1 miles at an average pace of 6:54. Started off slower and finished with a 6:30 pace. Tough but rewarding.

Thursday Mar 23 #

Running 1:00:00 [2] 4.0 mi (15:00 / mi)

Recovery day. Ran a 2.5 mile warm up, then 6 all out 60m dashes, then a mile cool down.

Wednesday Mar 22 #

Running 1:10:00 [3] 6.0 mi (11:40 / mi) +300m 10:06 / mi

Tough hill repeats followed by strength training.

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