Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Skunkie

In the 7 days ending Mar 26, 2017:

activity	#	time	miles		km		+m
Running	7	4:00:18	29.96	(8:01)	48.22	(4:59)	481
Orienteering	3	1:09:49	8.03	(8:42)	12.93	(5:24)	79
Strength and Conditioning	1	1:00:00
Drills	5	59:50	2.1		3.37
Total	7	7:09:57	40.09		64.52		560

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Sunday Mar 26, 2017 #

11 AM

Running warm up/down 12:55 [2] 2.42 km (5:21 / km) +57m 4:47 / km
ahr:142 max:158

Orienteering 43:26 [4] 6.98 km (6:13 / km) +54m 5:59 / km
ahr:175 max:193

6 mins lost on number 9, shite direction and instead of going out to re attack I ran around like a headless chicken. Lots of learning generated.

Running warm up/down 11:45 [2] 2.09 km (5:38 / km) +24m 5:20 / km
ahr:148 max:177

Drills 7:54 [1] 0.82 km (9:38 / km)

Saturday Mar 25, 2017 #

12 PM

Running warm up/down 10:02 [3] 2.06 km (4:52 / km) +18m 4:40 / km
ahr:145 max:165 shoes: Nike elite zoom 8

Orienteering 14:18 [5] 3.43 km (4:10 / km) +13m 4:06 / km
ahr:175 max:193

Missed 11, great.

Running warm up/down 18:59 [2] 3.59 km (5:17 / km) +21m 5:08 / km
ahr:142 max:173

Drills 9:56 [1] 0.96 km (10:21 / km)

Friday Mar 24, 2017 #

5 PM

Orienteering 12:05 [3] 2.52 km (4:48 / km) +13m 4:41 / km
ahr:135 max:171 shoes: Walsh PB Elite Racer

Drills 6:14 [3] 0.89 km (7:00 / km)
ahr:130 max:159 shoes: Walsh PB Elite Racer

Running 9:36 [3] 1.84 km (5:13 / km) +11m 5:04 / km
ahr:134 max:145 shoes: Walsh PB Elite Racer

Thursday Mar 23, 2017 #

Note

Got a sore throats so missed gym this morning. Will run later depending on how it feels.

Wednesday Mar 22, 2017 #

2 PM

Running 1:11:43 [3] 14.11 km (5:05 / km) +241m 4:41 / km
ahr:147 max:163 shoes: Walsh PB Elite Racer

Nice run with the boys, kept it chilled. Looking forward to he weekend.

Tuesday Mar 21, 2017 #

7 AM

Running 7:14 [3] 1.51 km (4:46 / km) +13m 4:35 / km
ahr:139 max:152 shoes: Nike elite zoom 8

Running 7:28 [3] 1.51 km (4:56 / km) +17m 4:40 / km
ahr:132 max:143 shoes: Nike elite zoom 8

Drills 30:00 [1]
shoes: Nike elite zoom 8

Drills and skills, very good fun

5 PM

Running warm up/down 14:51 [2] 3.29 km (4:31 / km) +5m 4:29 / km
ahr:132 max:146 shoes: Nike elite zoom 8

Drills 5:46 [2] 0.7 km (8:11 / km)
ahr:120 max:134 shoes: Nike elite zoom 8

Running 17:51 [4] 3.89 km (4:35 / km) +7m 4:33 / km
ahr:154 max:179 shoes: Nike elite zoom 8

3 x ~1km taper session with 3 min recovery. Loop was actually about 940m so will just give lap pace. Legs felt pretty rough and tight but got it down. Had to also slow down for 3 corners. Dicking on the boys ;))
3:02, 3:03, 3:03 min/km

C • Dicking on the boys 2

Running warm up/down 15:21 [2] 3.05 km (5:02 / km) +11m 4:57 / km
ahr:129 max:137 shoes: Nike elite zoom 8

Monday Mar 20, 2017 #

4 PM

Running 34:47 [3] 7.32 km (4:45 / km) +42m 4:37 / km
ahr:128 max:147 shoes: Nike elite zoom 8

Easy on the meadows with a big squad

Running 7:46 [3] 1.54 km (5:03 / km) +15m 4:49 / km
ahr:113 max:135 shoes: Nike elite zoom 8

Home from gym

Strength and Conditioning 1:00:00 [1]
shoes: Nike elite zoom 8

Getting huge with ma gym buddy Ali

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