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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rumiko

In the 7 days ending Dec 13, 2015:

activity # timemileskm+m
  running4 2:07:11 15.94(7:59) 25.66(4:57)
  orienteering3 1:49:22 2.8(39:07) 4.5(24:18) 240
  map reading2 15:15
  stretch & muscle training3 13:00
  Total12 4:24:48 18.74 30.16 240
  [1-5]10 4:16:48

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MoTuWeThFrSaSu

Sunday Dec 13, 2015 #

11 AM

orienteering race (ミドルセレ対策練) 41:14 [4] 2.6 km (15:52 / km) +240m 10:51 / km

12 PM

orienteering 45:00 [2] 0.9 km (50:00 / km)

2 PM

orienteering 23:08 [3] 1.0 km (23:08 / km)

Thursday Dec 10, 2015 #

6 PM

running intervals (裏本郷トレ) 7:37 [3] 1.7 km (4:29 / km)

1周目

running intervals (裏本郷トレ) 7:38 [3] 1.7 km (4:29 / km)

2周目

running warm up/down 6:00 [1] 1.0 km (6:00 / km)

弥生~植物園

running warm up/down 5:00 [2] 1.0 km (5:00 / km)

7 PM

running intervals (裏本郷トレ) 7:13 [4] 1.7 km (4:15 / km)

3周目

running intervals (裏本郷トレ) 7:00 [5] 1.7 km (4:07 / km)

running warm up/down 5:00 [2] 1.0 km (5:00 / km)

running warm up/down 6:00 [1] 1.0 km (6:00 / km)

植物園~弥生
8 PM

stretch & muscle training 3:00 [0]

Tuesday Dec 8, 2015 #

6 PM

map reading 5:15 [2]

不忍池まで読図走
7 PM

running warm up/down (本郷トレ) 7:54 [2] 1.3 km (6:05 / km)

running (本郷トレ) 8:10 [3] 1.75 km (4:40 / km)

1周目

running (本郷トレ) 7:57 [3] 1.75 km (4:33 / km)

2周目

running (本郷トレ) 7:20 [4] 1.75 km (4:11 / km)

3周目

running (本郷トレ) 7:00 [5] 1.75 km (4:00 / km)

4周目。
もっさんさんとむねてんのおかげで追い込むことができた。感謝

running tempo (本郷トレ) 2:52 [4] 0.76 km (3:46 / km)

running warm up/down 8:00 [2] 1.3 km (6:09 / km)

10 PM

stretch & muscle training 5:00 [0]

Monday Dec 7, 2015 #

9 PM

running (下校ラン) 26:30 [2] 4.5 km (5:53 / km)

10 PM

stretch & muscle training 5:00 [2]

11 PM

map reading 10:00 [1]

番匠峰古墳。15レッグ分。12→13でポストスルーしてしまっているので注意

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