Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Runner99

In the 7 days ending Sep 23, 2018:

activity	#	time	miles		km		+m
Running	6	4:28:53	29.43	(9:08)	47.37	(5:41)	218
Forest Orienteering	3	2:12:48	9.89	(13:25)	15.92	(8:21)	217
Sprint Orienteering	2	31:33	4.62	(6:50)	7.43	(4:15)	28
Biking	1	20:00
Core	1	10:00
Total	8	7:43:14	43.94		70.72		463
[1-5]	8	7:41:14

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Sunday Sep 23, 2018 #

Biking 20:00 [1]

10 AM

Running warm up/down 44:24 [2] 5.67 km (7:50 / km) +26m 7:39 / km

Setting out some controls for the event + warm up.

Sprint Orienteering 16:43 [4] 3.97 km (4:13 / km) +18m 4:07 / km

Messed up one control where the map was wrong and marked an impassable fence which wasn't in the terrain, and I set that control out before. SO I ran is straight through the gap that wasn't on the map, technically disqualifying myself. Oh well it was a good training. Jan beat me by like 25seconds.

12 PM

Running 18:00 [1] 2.2 km (8:11 / km)

Line Tempo with the track team, and some warm up stuff.

Core 10:00 [3]

Saturday Sep 22, 2018 #

12 PM

Running warm up/down 24:00 [2] 3.73 km (6:26 / km)

Forest Orienteering long 1:11:00 [3] 8.03 km (8:51 / km) +176m 7:58 / km

Pretty slow in the cold snow, messed up 2 bearings really badly which was demotivating. So I didn't push much.

Friday Sep 21, 2018 #

Forest Orienteering 50:00 [2] 5.5 km (9:05 / km)

Easy jog on Mt. Laurie with Jan.

Thursday Sep 20, 2018 #

4 PM

Running warm up/down 35:00 [2] 4.0 km (8:45 / km)

Running 39:00 [4] 9.5 km (4:06 / km)

(4x hills + 4x strides + 1loop) x3

Wednesday Sep 19, 2018 #

5 PM

Running warm up/down 47:09 [3] 9.75 km (4:50 / km) +90m 4:37 / km

2.5 km to map 2.5km back
4.75 km to uni and back.

Sprint Orienteering (Highwood) 14:50 3.46 km (4:17 / km) +10m 4:14 / km

Sprint training, did 2 intervals, with 2min rest in between. Averaged 3:40min/km pace while running.

Forest Orienteering (Canmore Park) 11:48 [2] 2.39 km (4:56 / km) +41m 4:33 / km

Quick point to point easy before going out with Jan.

Tuesday Sep 18, 2018 #

4 PM

Running warm up/down 18:00 [2] 3.0 km (6:00 / km)

Running intervals 43:20 [3] 9.52 km (4:33 / km) +102m 4:19 / km

7x(1000m + 12m climb) w/ ~1:30min rest jogging

4:06 started out easy
3:59 sped up a bit
3:43 kept up with someone on their last loop
4:04 tried to stay with someone else
4:34 got totally burnt out
4:36 took it easy
3:40 pushed on the last one

Monday Sep 17, 2018 #

Note
(rest day)

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