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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: adventuretom

In the 31 days ending Oct 31, 2016:

activity # timemileskm+m
  Road Running11 8:44:05 33.43 53.8 130
  Orienteering2 7:02:26 16.16 26.0
  Cycling3 1:48:00 12.37 19.9
  Trail Running3 1:45:54 8.7 14.0
  Gym Workout - Strength1 5:00
  Total20 19:25:25 70.65 113.7 130

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Saturday Oct 29, 2016 #

10 AM

Road Running hills 10:00 [3] 2.0 km (5:00 / km)

Road Running tempo 12:00 [4] 3.0 km (4:00 / km)

3:00 rest per KM

Road Running warm up/down 25:00 [2]

Road Running warm up/down 15:00 [2] 2.6 km (5:46 / km)

Thursday Oct 27, 2016 #

11 AM

Trail Running race 22:50 [5] 5.0 km (4:34 / km)

Saturday Oct 22, 2016 #

9 AM

Orienteering race 5:47:26 [3] 26.0 km (13:22 / km)

Probably the longest log of the year... Distance Approx.
Challenge the GATs 2016

Thursday Oct 20, 2016 #

6 PM

Road Running warm up/down 10:00 [3] 2.0 km (5:00 / km)

Road Running intervals 7:12 [4] 2.4 km (3:00 / km)

8x300m, 2:30 rest in between

Road Running warm up/down 25:00 [1]

Road Running 20:00 [3]

Tuesday Oct 18, 2016 #

11 AM

Trail Running warm up/down 45:00 [3]

Trail Running race 21:26 [5] 5.0 km (4:17 / km)

XC 11.

Sunday Oct 16, 2016 #

10 AM

Orienteering race 1:15:00 [3]

Took it a little easy, half long advanced.

Friday Oct 14, 2016 #

2 PM

Trail Running 16:38 [4] 4.0 km (4:10 / km)

XC 10
6 PM

Road Running warm up/down 45:00 [2]

Cool down

Thursday Oct 13, 2016 #

3 PM

Road Running 15:00 [3] 3.0 km (5:00 / km)

XC 9
5 PM

Cycling warm up/down 36:00 [3]

6 PM

Road Running warm up/down 15:00 [3] 3.0 km (5:00 / km)

Approx.

Road Running 20:00 [3]

Accelerations.

Road Running warm up/down 25:00 [3]

Dynamics, A and Bs

Tuesday Oct 11, 2016 #

7 AM

Road Running 23:00 [3] 5.0 km (4:36 / km)

XC 8. Route: Dynes-Hill-Hill.5-Dynes. unofficial time.

Saturday Oct 8, 2016 #

9 AM

Cycling warm up/down 36:00 [2] 9.9 km (3:38 / km)

10 AM

Road Running warm up/down 40:00 [1]

Included Technical Training. A Slow, March, Skip, Renegade (Speed) B Slow, March, Skip, Renegade (Speed) Did fence warm-up. Side to side facing forward. Fence-Kicks. Fence Kick-Backs.

Road Running 23:53 [3] 5.0 km (4:47 / km)

Apple Loop with a hill at the end (1K). 2 Minute rest between intervals.

Road Running hills 25:00 [3]

Frog Jumps Halfway up, then accelerate with bounding the rest. Speed Skaters halfway up, then accelerate with bounding the rest.
9 PM

Gym Workout - Strength 5:00 [1]

Thursday Oct 6, 2016 #

3 PM

Road Running 21:00 [3] 5.7 km (3:41 / km)

XC 7.
6 PM

Road Running 11:00 [3] 3.0 km (3:40 / km)

Unofficial Time. 3x1000m, 3 mins rest in between.

Road Running warm up/down 25:00 [2] 3.0 km (8:20 / km)

Road Running hills 20:00 [4]

Hill Sprints! Yay!

Tuesday Oct 4, 2016 #

Road Running 21:00 [3] 5.2 km (4:02 / km)

XC 6.

Sunday Oct 2, 2016 #

9 AM

Cycling 36:00 [3] 10.0 km (3:36 / km)

10 AM

Road Running long 40:00 [3] 7.9 km (5:04 / km) +130m 4:41 / km

Up around Mooney's, up the hill, down, back up, down and to the beach and back.

Road Running warm up/down 30:00 [1] 1.0 km (30:00 / km)

10 Minutes warm up run, Dynamics (Donkey Kicks, Hydrants, Flat Half-Jacks)
Arm-Hugs, Arm Circles, A Warmups, B Warmups.

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