Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: maprunner

In the 7 days ending Apr 18, 2015:

activity	#	time	miles		km		+m	load
sprint drills	4	1:45:00	3.24		5.22		17	120.6
erg	2	50:00						65.0
run	1	47:47	3.73	(12:49)	6.0	(7:58)	85	118.7
yoga	1	45:00						45.0
cycle	1	30:00						60.0
weights	1	30:00						90.0
orienteer	1	21:30	1.15	(18:42)	1.85	(11:37)	12	21.5
Nordic track	1	20:00						20.0
run/walk	1	12:00						12.0
PT	7	7
stretch	3	3
Total	7	6:01:27	8.12		13.07		114	552.8
[1-5]	7	6:01:17

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Saturday Apr 18, 2015 #

3 PM

orienteer 21:30 [1] 1.85 km (11:37 / km) +12m 11:15 / km

PT 1 [0]

erg 20:00 [1]

sprint drills (stretch) 10:00 [1]

Just a quick line O on west campus today, to get in some O this week, and check out the map for our summer sprint

Friday Apr 17, 2015 #

6 PM

PT 1 [0]

sprint drills (stretch) 15:00 [1]

sprint drills (1 min) 30:00 3.29 km (9:07 / km) +13m 8:56 / km
ahr:128 max:186

Sprint drills on west campus. Tough tonight: run as fast as I can for one minute. Walk to cool down. Repeat. And repeat.

Love having the 620 to track more data than I know what to do with. Fun to see my ground contact rime when I run fast. Just wish the HR monitor was consistent

C • Data 3

Thursday Apr 16, 2015 #

PT 1 [0]

yoga 45:00 [1]

The sessions are getting progressively harder, which is good. I actually worked up a bit of a sweat tonight. Still not sure how I fell about yoga nidra, which we do at the end of each class. Weird, but definitely relaxing....

Wednesday Apr 15, 2015 #

PT 1 [0]

weights 30:00 [3]

cycle (Recumbent ) 30:00 [2]

Tuesday Apr 14, 2015 #

6 PM

PT 1 [0]

stretch 1 [0]

sprint drills (stretech) 20:00 [1]

Nordic track 20:00 [1]

sprint drills (in and outs) 20:00 [1] 1.92 km (10:24 / km) +4m 10:18 / km
ahr:103 max:135

Monday Apr 13, 2015 #

PT 1 [0]

stretch 1 [0]

sprint drills 10:00 [1]

erg 30:00

Sunday Apr 12, 2015 #

12 PM

stretch 1 [0]

PT 1 [0]

run/walk warm up/down 12:00 [1]

run (trails) 47:47 6.0 km (7:58 / km) +85m 7:26 / km
ahr:152 max:168

The Corporate Challenge 5K is coming up in a few weeks, and I'd like to run under 30 minutes. Since I rarely run a race, I thought I should prepare a little bit. Plan is to do a hard 6K run each Sunday, but speed up the pace and slowly change the surface each week. Today's goal was 8 min/k on trails. Mike and I went out to Clinton to run on the north shore in the park.

This was tough and not so tough. Tough because my legs got tired, and after 4K, I had to walk up some hills. Not tough, in that the time went quickly and I had no problem holding the pace steady.

C • nice goal 5

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