Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Skunkie

In the 7 days ending May 7, 2017:

activity	#	time	miles		km		+m
Running	9	5:06:44	38.36	(8:00)	61.73	(4:58)	758
Orienteering	2	2:12:28	11.77	(11:15)	18.95	(6:59)	810
Strength and Conditioning	2	1:40:00
Drills	2	21:56	1.51	(14:34)	2.42	(9:03)	3
Total	9	9:21:08	51.64		83.1		1570

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Sunday May 7, 2017 #

10 AM

Running warm up/down 13:50 [2] 2.49 km (5:33 / km) +61m 4:57 / km
ahr:135 max:158

Orienteering race 34:23 [4] 6.01 km (5:43 / km) +217m 4:51 / km
ahr:168 max:197

BOC relay - 1st leg, back 3rd.
This went well, got first control fine and was with Spongey and Dane until spectator. We all then had different gaffles. Lost a little bit of time right near the end but nothing major. Good fun and team did solidly and finished well. Ended up winning due to some misspunching and other issues and it's a shame it ended the way it did. But all in all, a very enjoyable day.

Running warm up/down 9:08 [2] 1.42 km (6:26 / km) +38m 5:40 / km
ahr:132 max:173

Saturday May 6, 2017 #

12 PM

Running warm up/down 17:53 [2] 3.02 km (5:56 / km) +78m 5:15 / km
ahr:142 max:167

Orienteering race 1:38:05 [4] 12.94 km (7:35 / km) +593m 6:10 / km
ahr:178 max:197

Well that went badly.

Running warm up/down 11:32 [2] 1.9 km (6:03 / km) +26m 5:40 / km
ahr:139 max:161

Friday May 5, 2017 #

6 PM

Running 33:18 [3] 6.65 km (5:00 / km) +63m 4:47 / km
ahr:133 max:153 shoes: Nike elite zoom 8

Easy on the meadows with some lads plus drills. Beaut day out

Thursday May 4, 2017 #

6 AM

Running 6:38 [3] 1.51 km (4:24 / km) +12m 4:14 / km
ahr:139 max:152 shoes: Nike elite zoom 8

Easy to the gym trying to hunt down Tam and Ali

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

8 AM

Running 48:01 [3] 10.13 km (4:45 / km) +82m 4:34 / km
ahr:153 max:186 shoes: Nike elite zoom 8

Easy with Tam, Ali, Purko and Bash for a bit. I do love myself some easy grass meadow miles

Wednesday May 3, 2017 #

3 PM

Running warm up/down 15:06 [2] 3.45 km (4:23 / km) +25m 4:13 / km
ahr:143 max:178 shoes: Nike elite zoom 8

Warm up in the sun, feeling ok

Drills 4:55 [1] 0.67 km (7:18 / km)
ahr:156 max:171 shoes: Nike elite zoom 8

Running 15:18 [4] 3.62 km (4:14 / km) +10m 4:10 / km
ahr:171 max:188 shoes: Nike elite zoom 8

Taper session with Ali, Tam and Tim. 3 x 1k [3:00]
Feeling reasonably ok but not amazing. Good fun little session and went by quickly.
Times: 2:53, 2:55, 2:59.

Running 29:34 [3] 6.12 km (4:50 / km) +26m 4:44 / km
ahr:153 max:181

Tuesday May 2, 2017 #

7 AM

Running 9:18 [3] 1.96 km (4:44 / km) +15m 4:34 / km
ahr:129 max:145 shoes: Nike zoom pegasus 32

To drills

Drills 17:01 [1] 1.75 km (9:43 / km) +3m 9:38 / km
ahr:123 max:159 shoes: Nike zoom pegasus 32

Drills and skills

Running 58:29 [3] 11.2 km (5:13 / km) +276m 4:39 / km
ahr:140 max:170 shoes: Nike zoom pegasus 32

Easy lap of the killing fields then on the seat with Ali, Tim and Tam. Doing a session tomorrow and chilling for the rest of the day today, first exam tomorrow.

Monday May 1, 2017 #

4 PM

Running 31:24 [3] 6.75 km (4:39 / km) +27m 4:33 / km
ahr:136 max:174 shoes: Nike elite zoom 8

Easy pre gym with Tim, Tam, Ali and Bash. Good fun

Strength and Conditioning 40:00 [1]
shoes: Nike elite zoom 8

Gym + p4p

5 PM

Running 7:15 [3] 1.52 km (4:47 / km) +18m 4:31 / km
ahr:141 max:173 shoes: Nike elite zoom 8

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