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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Austin F

In the 7 days ending Apr 17, 2016:

activity # timemileskm+m
  Running4 2:59:46 24.0(7:29) 38.62(4:39)
  Orienteering1 39:12 3.48(11:16) 5.6(7:00) 190
  Stretching 2 30:00
  Core1 25:00
  Total5 4:33:58 27.48 44.22 190

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Sunday Apr 17, 2016 #

Orienteering 39:12 [3] 5.6 km (7:00 / km) +190m 5:59 / km

Had a pretty clean run today. The green is becoming more a problem but mainly only on number 6 and near 7. Took it easy for the first part of the course and then opened it up on the second half. Probably the fastest pace i've orienteering in the woods before.

Saturday Apr 16, 2016 #

Note

went on a two hour hike

Friday Apr 15, 2016 #

Running 52:39 [3] 7.0 mi (7:31 / mi)

usual run around the reservoir

Wednesday Apr 13, 2016 #

Stretching 20:00 [3]

sore from monday and i dont know why but i tried to get it all out before the workout

Running 43:00 [3] 6.0 mi (7:10 / mi)
shoes: Supa Hot Fire

2 mile warm up
3k time trial- 10:58
2 mile cooldown
Didnt have any expectations for this workout, but i thought i'd set out to try and hit the time anyways. My roommate took splits for me that i'll have later but i feel good about this workout. I didn't come anywhere near 10:20 but now I know where I'm at in my training and it's a lot better than where I was at a few months ago. So hopefully I can drop some more time in the coming months.

Splits for the 3k
78.18, 84.41(2:42.59), 87.63(4:10.22), 89.62 (1600m:5:39.84), 92.16(7:12), 92.72(8:44.72), 91.87(10:16.59), 42.13(10:58.72)

Tuesday Apr 12, 2016 #

Running 30:29 [3] 4.0 mi (7:37 / mi)

after dinner run. It was pretty hot an humid earlier so i took an early dinner and ran late.

Monday Apr 11, 2016 #

Running 53:38 [3] 7.0 mi (7:40 / mi)
shoes: Supa Hot Fire

A little rainy and kinda sore but i had a good run. Ran up to the old mill and over the hill to the res and ran around it and then back. First time in a while that i wasn't hurting too bad on the hills. Went off trail for half of this run.

Core 25:00 [3]

Feeling really good today so i added in exercises until i got tired

Stretching 10:00 [3]

after core

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