Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Csmith

In the 7 days ending Oct 21, 2017:

activity	#	time	miles		km		+m
Running	6	7:56:07	56.79	(8:23)	91.4	(5:13)	2115
Orienteering	2	2:24:54	9.57	(15:09)	15.4	(9:25)	568
Gym	1	1:00:00
Swimming	1	1:00:00
Drills, strides	1	45:00
Total	7	13:06:01	66.36		106.8		2683

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Saturday Oct 21, 2017 #

Orienteering 38:00 [3] 3.4 km (11:11 / km) +90m 9:52 / km

teaching freshers how to orienteer

Orienteering 1:01:50 [4] 4.8 km (12:53 / km) +241m 10:18 / km

teaching myself how to orienteer

Running warm up/down 8:12 [3] 1.1 km (7:27 / km) +27m 6:38 / km

Orienteering 17:03 [4] 2.2 km (7:45 / km) +44m 7:03 / km

clock relay

Running warm up/down 6:05 [3] 0.9 km (6:46 / km) +32m 5:44 / km

Friday Oct 20, 2017 #

Running long 1:55:23 [3] 21.2 km (5:27 / km) +428m 4:57 / km

Wednesday Oct 18, 2017 #

Running warm up/down 9:57 [2] 2.0 km (4:59 / km) +37m 4:33 / km

Running hills 9:57 [5] 1.9 km (5:14 / km) +150m 3:45 / km

6 x 300m reps 25m climb gradient of 7%-20% times around 1:32

Running warm up/down 9:03 [2] 1.8 km (5:02 / km)

Running 24:07 [3] 5.0 km (4:49 / km) +175m 4:06 / km

Orienteering 11:16 [3] 2.1 km (5:22 / km) +83m 4:29 / km

Orienteering 16:45 [3] 2.9 km (5:47 / km) +110m 4:51 / km

Running 22:56 [3] 4.9 km (4:41 / km) +24m 4:34 / km

Tuesday Oct 17, 2017 #

Running 1:19:25 [3] 15.8 km (5:02 / km) +306m 4:35 / km

Monday Oct 16, 2017 #

Running (easy and slow recovery) 1:14:07 [3] 15.3 km (4:51 / km) +194m 4:33 / km

Gym 1:00:00 [3]

Got everything in however legs was mostly body weight stuff might get some weights in later in the week depending.

Drills, strides (Shuoc drills) 45:00 [3]

Sunday Oct 15, 2017 #

Running race (windgather fell race) 1:56:55 [5] 21.5 km (5:26 / km) +742m 4:38 / km

set off with the front pack sitting nicely in about 8th however after the first km the pack split with three people storming ahead and a group of 6 of us staying together inevitably the pack fell apart after about 8km and from there i was just running my own race and was just beaten to a top ten finish in the final 500m.

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