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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Jan 9, 2016:

activity # timemileskm+m
  running6 5:03:36 35.88(8:28) 57.74(5:15)
  track workout2 46:54 6.5(7:13) 10.46(4:29)
  biking1 45:00
  orienteering2 35:00
  cross training2 10:00
  Total7 7:20:30 42.38 68.2
  [1-5]7 6:45:30

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SuMoTuWeThFrSa

Saturday Jan 9, 2016 #

running long 1:32:00 [2] 10.6 mi (8:41 / mi)
shoes: Zealot

To the dam, down McCullough past school, through downtown and up Broadway. Lots of hills thrown in.

orienteering (armchair) 20:00 [0]

Friday Jan 8, 2016 #

running warm up/down 38:38 [2] 4.3 mi (8:59 / mi)
shoes: Zealot

18:04 to TU, 20:34 back (tired)

track workout 31:59 intensity: (20:19 @1) + (11:40 @4) 4.25 mi (7:32 / mi)
shoes: Zealot

4 x (400, 200, 200) with 400/200/400 recovery. Goal pace 89, 44 secs. Went pretty ok.
87, 45, 43
90, 43, 41
88, 43, 44
91 (lost focus whoops), 42, 43

cross training warm up/down 5:00 [3]

2 x 100 strides, stretching

Thursday Jan 7, 2016 #

running 28:54 [3] 3.9 mi (7:25 / mi)
shoes: Zealot

City run w maps in orienteering. Went to Hemisfair Park.

orienteering 15:00 [0]

Briefing on the 5 Basics of Orienteering.

I love coaching...

running 16:04 [2] 1.9 mi (8:27 / mi)
shoes: Zealot

Once around the Widowmaker + 3 times around the block

Wednesday Jan 6, 2016 #

running hills 29:22 [2] 3.4 mi (8:38 / mi)
shoes: Zealot

Morning, faster than recovery because of limited time

Tuesday Jan 5, 2016 #

running warm up/down 33:15 [2] 4.0 mi (8:19 / mi)
shoes: Zealot

To/from UIW track plus 1200

track workout 13:33 [4] 2.0 mi (6:46 / mi)
shoes: Zealot

2 x 1 mile, goal pace 6:20. Did not get close at all, hampered by pitch-black track, running alone, and freezing temps. 6:44, 6:49.
C • Check in 2

track workout 1:22 [4] 0.25 mi (5:28 / mi)
shoes: Zealot

2 x 200 in 42, 40, with 200 recovery

cross training warm up/down 5:00 [3]

Lunge matrix + 2 x 100 m strides

running 18:55 [2] 2.26 mi (8:22 / mi)
shoes: Zealot

riverwalk

Monday Jan 4, 2016 #

running 46:28 [2] 5.52 mi (8:25 / mi)
shoes: Zealot

Broadway easy before school. Bit quicker pace than was supposed to go.

Sunday Jan 3, 2016 #

biking 45:00 [2]
(rest day)

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