Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bridge

In the 7 days ending Jan 23, 2016:

activity	#	time	miles		km		+m
cross training	6	4:10:00
running	5	2:45:41	18.75		30.18
orienteering	3	2:02:49	8.37		13.47		175	22c
walking	1	1:30:00
track workout	1	20:05	3.0	(6:42)	4.83	(4:10)
Total	7	10:48:35	30.12		48.48		175	22c
[1-5]	7	10:23:35

3:05

0:00

» now

Saturday Jan 23, 2016 #

running long 1:05:43 [2] 8.0 mi (8:13 / mi)
shoes: Zealot

Downtown out-and-back

cross training 2:00:00 [3]

Volunteering at the Food Bank for NHS. Worked in the fields pulling up plastic mulch.

Friday Jan 22, 2016 #

cross training 50:00 [3]

Sprints, core, hips. No long running today.

Thursday Jan 21, 2016 #

cross training warm up/down 10:00 [2]

track workout tempo 20:05 [4] 3.0 mi (6:42 / mi)
shoes: Zealot

6 x 800 at around tempo pace, very controlled. Between 3 and 4 effort.
3:19 3:20 3:22 3:22 3:23 3:19

C • Nice Job 1

running 17:05 [2] 2.0 mi (8:32 / mi)
shoes: Zealot

With map

cross training 5:00 [5]

Pushups. Lots of them. Had to discipline team.

orienteering (armchair) 25:00 [0]

Wednesday Jan 20, 2016 #

cross training 20:00 [3]

Preseason- quick warm-up plus 15 minute strength circuit after run

running warm up/down 3:47 [2] 0.5 mi (7:34 / mi)
shoes: Zealot

running 23:12 [3] 3.0 mi (7:44 / mi)
shoes: Zealot

On the track. Light rain, fun

running 27:05 [2] 3.25 mi (8:20 / mi)
shoes: Zealot

Easy after school

cross training (HIPS) 10:00 [3]

Tuesday Jan 19, 2016 #

cross training 30:00 [3]

Preseason, morning. Warm-up and strength/core after the run

running 13:49 [4] 2.0 mi (6:54 / mi)
shoes: Zealot

2 mile time trial. Not at all an accurate representation of my current physical ability, 1 min slower than my PR. Legs were sore and tired, and was running alone. Started out pretty ok tho.

orienteering 39:50 [3] ** 5.14 mi (7:45 / mi)
9c shoes: Zealot

Had team do urban-O in pairs to emphasize speed and navigation. I ditched Noah three controls in because he was acting like an immature child (we spent FIFTEEN MINUTES on the first three because of his antics), and because of wasted time could only get nine controls in. But it was good practice, and everyone said it helped.

Map link: http://imgur.com/1iXpbwi

Monday Jan 18, 2016 #

walking 1:30:00 [2]
(rest day)

MLK March with Lupe :) so many people!

Sunday Jan 17, 2016 #

running warm up/down 15:00 [2]

In terrain this time

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

C • Nice Job Brigitte! 3

orienteering race 57:59 [3] *** 5.2 km (11:09 / km) +175m 9:33 / km
13c shoes: Altra Superior

Better than yesterday! Made a few mistakes with parallel errors and thinking I was in one place when I was actually a bit off, and I really need to work on choosing the best route to run while in the forest (I always end up falling on my face in the mud somehow) but other than that it went pretty ok!

GreenY - Splits

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