Attackpoint - performance and training tools for orienteering athletes

Training Log: TurnerLeigh

In the last 7 days:

activity	#	time	miles		km		+m
Running	4	1:45:16	12.5	(8:25)	20.11	(5:14)	54
Orienteering	1	1:13:31	6.84	(10:45)	11.0	(6:41)	75
Total	5	2:58:47	19.33	(9:15)	31.11	(5:45)	129

1:13

0:00

Tuesday Apr 17 #

Running 26:30 [2] 3.6 mi (7:22 / mi) +54m 7:02 / mi
(rest day)

Relaxed 3.1 mile run at 7:25 pace, then two laps of 100m, 100m's.

Monday Apr 16 #

Running intervals 40:00 [4] 4.3 mi (9:18 / mi)

One mile warmup, then a track workout.

2x200m at 35s with 100m rest between. 600m at 1:42, 400m jog. 3x400m at 71s with 200m jog between. 3x300m at 53s (300m rest). Then 4x200m at 29, 31, 30, and 27s with 200m rest between.

One mile cool down and 8 minutes of core.

Sunday Apr 15 #

Orienteering race 1:13:31 [3] 11.0 km (6:41 / km) +75m 6:28 / km

Ran Blue at QOC's Mason Neck meet. Very little contour there, and 2.5 meter contour intervals. Felt very strong physically and effectively used my compass. Poor distance estimation on 17-18, and misread my map when heading to 22. I went to control 1 thinking it was 22, and had a heck of a time figuring out what was going on until I realized my mistake.

Routegadget: http://qocweb.org/routes/cgi-bin/reitti.pl?act=map...

Blue - Splits