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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Quicksilver

In the 7 days ending Sep 27, 2015:

activity # timemileskm+m
  Cross-Country7 4:08:42 23.56(10:33) 37.91(6:34) 640
  Swimming3 3:00:00
  Core/Strength3 50:00
  Stretching2 10:00
  Total11 8:08:42 23.56 37.91 640

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Sunday Sep 27, 2015 #

Note
(rest day)

Saturday Sep 26, 2015 #

7 PM

Core/Strength 20:00 [3]

Friday Sep 25, 2015 #

7 PM

Swimming (Cal State East Bay) 1:00:00 [2]

Thursday Sep 24, 2015 #

5 PM

Cross-Country warm up/down (Lake Chabot) 15:24 [3] 1.63 km (9:27 / km)
shoes: Fila Ascente 15

Cross-Country (Lake Chabot) 34:05 [3] 5.73 km (5:57 / km) +150m 5:16 / km
shoes: Fila Ascente 15

A brutal training with a hilly loop done several times.

Cross-Country (Lake Chabot) 5:32 [2] 0.89 km (6:13 / km)
shoes: Fila Ascente 15

Dynamics.
6 PM

Cross-Country hills (Lake Chabot) 8:57 [3] 1.27 km (7:03 / km) +30m 6:18 / km
shoes: Fila Ascente 15

A short but long hill sprint.

Stretching (Lake Chabot) 5:00 [2]
shoes: Fila Ascente 15

7 PM

Swimming (Cal State East Bay) 1:00:00 [2]

Wednesday Sep 23, 2015 #

5 PM

Cross-Country warm up/down (Canyon Middle School) 17:55 [3] 3.22 km (5:34 / km)
shoes: Fila Ascente 15

Cross-Country (Canyon Middle School) 17:55 [2] 2.49 km (7:12 / km)
shoes: Fila Ascente 15

Dynamics.

Cross-Country long (Canyon Middle School) 43:38 [4] 6.75 km (6:28 / km) +150m 5:49 / km
shoes: Fila Ascente 15

A long hills run with the team. Felt pretty good on this one.

Tuesday Sep 22, 2015 #

5 PM

Cross-Country warm up/down (Canyon Middle School) 7:49 [3] 1.42 km (5:30 / km) +30m 4:59 / km
shoes: Fila Ascente 15

Core/Strength (Canyon Middle School) 15:00 [3]
shoes: Fila Ascente 15

Cross-Country (Canyon Middle School) 13:25 [3] 1.72 km (7:49 / km)
shoes: Fila Ascente 15

Dynamics and sprints.

Cross-Country (Canyon Middle School) 4:49 [4] 1.22 km (3:57 / km)
shoes: Fila Ascente 15

Rolling 200s. 30 or 5 seconds rest in-between, alternating.
0.45
0.50
0.46
0.48
0.50
0.50
6 PM

Cross-Country (Canyon Middle School) 20:45 [3] 2.7 km (7:41 / km) +280m 5:04 / km
shoes: Fila Ascente 15

Hills training, dubbed by the team as Niagara Falls. OK, maybe not that steep but when you go up and down ten times, you'll understand. ;)
7 PM

Swimming (Cal State East Bay) 1:00:00 [2]

Monday Sep 21, 2015 #

5 PM

Cross-Country tempo (Canyon Middle School) 18:31 [4] 3.22 km (5:45 / km)
shoes: Fila Ascente 15

A warm-up tempo of 8 laps around the track.

Core/Strength (Canyon Middle School) 15:00 [4]
shoes: Fila Ascente 15

Cross-Country (Canyon Middle School) 19:38 [3] 2.34 km (8:24 / km)
shoes: Fila Ascente 15

Dynamics and short sprints.
6 PM

Cross-Country tempo (Canyon Middle School) 20:19 [5] 3.32 km (6:07 / km)
shoes: Fila Ascente 15

A 20 minute threshold run.

Stretching (Canyon Middle School) 5:00 [2]
shoes: Fila Ascente 15

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