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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hkleaf

In the 7 days ending Apr 7, 2015:

activity # timemileskm+m
  Orienteering1 34:26 3.11(11:05) 5.0(6:53) 15016 /21c76%
  Speed/Track1 25:00 3.0(8:20) 4.83(5:11)
  Running1 20:57 2.26(9:16) 3.64(5:45)
  Strength1 10:00
  Stretching1 10:00
  Total3 1:40:23 8.37 13.47 15016 /21c76%
  [1-5]3 1:30:23

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Tuesday Apr 7, 2015 #

Note
(rest day)

Studio all day.

Monday Apr 6, 2015 #

4 PM

Orienteering (Sprint) 34:26 [3] *** 5.0 km (6:53 / km) +150m 5:59 / km
spiked:16/21c shoes: Mizuno Wave Precision 13

Sprint training at CUHK with Chugoo.
Then back to studio work.

Sunday Apr 5, 2015 #

Note
(rest day)

Studio work.

Saturday Apr 4, 2015 #

Note
(rest day)

Spending the entire Easter break with studio work.

Friday Apr 3, 2015 #

Event: 2015 Australian Three Days
 

Note
(rest day)

Scheduled rest day while the team competes at the Aus 3 Days.

Thursday Apr 2, 2015 #

8 PM

Running warm up/down (Track) 9:53 [2] 1.85 km (5:21 / km)
ahr:122 max:138 shoes: NB RC900JR

Squad Physical Training - warm up 4 laps

Speed/Track intervals (400s) 25:00 [4] 4.83 km (5:11 / km)
ahr:149 max:169 shoes: NB RC900JR

10x400m @1:30, w/ 1:00 recovery
92.63 (137/154) / 57.52 (138/154)
85.67 (150/162) / 64.35 (144/162)
88.73 (151/164) / 62.57 (147/164)
87.97 (153/165) / 61.20 (148/166)
93.06 (152/165) / 56.95 (145/163)
89.48 (152/165) / 60.20 (148/165)
90.68 (151/163) / 59.13 (148/163)
90.05 (152/165) / 59.94 (149/167)
90.68 (153/166) / 60.26 (150/166)
87.09 (156/170) / 61.94 (148/168)

Running warm up/down (Track) 11:04 [2] 1.79 km (6:11 / km)
ahr:126 max:133 shoes: NB RC900JR

Cool down 4 laps.

Stretching warm up/down 10:00 [0]

9 PM

Strength (Circuit) 10:00 [3]

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