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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: asha

In the 7 days ending Jan 23, 2014:

activity # timemileskm+m
  Orienteering3 1:42:51 9.09(11:19) 14.63(7:02)
  Run4 1:39:20 11.12(8:56) 17.9(5:33)
  Total5 3:22:11 20.21(10:00) 32.53(6:13)

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Thursday Jan 23, 2014 #

2 PM

Run warm up/down 8:30 [3] 1.5 km (5:40 / km)
shoes: Nike Free Run 3.0

Orienteering intervals 20:00 [4] *** 1.5 km (13:20 / km)
shoes: Nike Free Run 3.0

3x500m maze o' intervals with big breaks

Run warm up/down 5:50 [3] 1.0 km (5:50 / km)
shoes: Nike Free Run 3.0

Orienteering tempo 4:50 [5] ** 1.0 km (4:50 / km)
shoes: Nike Free Run 3.0

junior girls mass start race

Run warm up/down 2:55 [2] 0.5 km (5:50 / km)
shoes: Nike Free Run 3.0

5 PM

Orienteering race 32:46 [4] *** 4.0 km (8:12 / km)
shoes: Nike Jana Star

Sprint Canberra race #1, had a terrible run didnt even know what i was doing half the time, and was running insanely slow

Monday Jan 20, 2014 #

Run warm up/down 8:00 [3] 1.4 km (5:43 / km)
shoes: Nike Free Run 3.0

Orienteering intervals 21:24 [4] 4.3 km (4:59 / km)
shoes: Nike Free Run 3.0

4x1km Sprintervals with Patty all around the Queen Victorian Gardens and Birrarung Marr area. Lots of fun, we were using 2003 maps so there were a few differences between the land and it, but that just made it more interesting :)
The first two we did mass starts and the second two with me going off first which was good because it got us going hard to the last interval.

Orienteering 23:51 [3] 3.83 km (6:14 / km)
shoes: Nike Free Run 3.0

Lap of the tan

Sunday Jan 19, 2014 #

Run hills 48:31 [3] 8.5 km (5:42 / km)
shoes: Nike Free Run 3.0

Checked dads control sites for the Feb 2nd DuO in Warburton

Saturday Jan 18, 2014 #

Run tempo 25:34 [3] 5.0 km (5:07 / km)
shoes: Nike Free Run 3.0

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