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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Anvil

In the 7 days ending Aug 16, 2015:

activity # timemileskm+m
  Orienteering3 2:15:18 9.28(14:35) 14.93(9:04) 187
  CF2 1:10:00
  Running - Street1 26:30 1.88(14:04) 3.03(8:44) 9
  Total6 3:51:48 11.16 17.96 196

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MoTuWeThFrSaSu

Sunday Aug 16, 2015 #

10 AM

Orienteering 47:46 intensity: (18 @1) + (1:11 @2) + (21:09 @3) + (23:58 @4) + (1:10 @5) 4.51 km (10:35 / km) +73m 9:47 / km
ahr:158 max:182

COC Middle. Mediocre performance with nothing major, but a bunch of 30sec - 1 min mistakes with one larger. Just not enough practice with technical terrain in recent weeks/months...

Middle 9 - Splits

Saturday Aug 15, 2015 #

10 AM

Orienteering 1:02:38 [2] 5.81 km (10:47 / km) +114m 9:49 / km

Model Map with JE

Friday Aug 14, 2015 #

6 PM

Running - Street 26:30 [1] 3.03 km (8:44 / km) +9m 8:37 / km

Wednesday Aug 12, 2015 #

CF 40:00 [3]

Split press 1RM @ 165lbs
7x 95lb push press, 30 double unders in 6:37
6 PM

Orienteering 24:54 intensity: (24 @1) + (4:31 @2) + (19:58 @3) + (1 @4) 4.61 km (5:24 / km)
ahr:140 max:160

X-league at McMaster. No oomph in the legs at all, so just tried to keep a steady pace and read ahead. Flow felt good.

Tuesday Aug 11, 2015 #

9 AM

CF 30:00 [3]

Easy session. Had planned on just going in to row and roll, but since the class was all core and shoulders I joined in.

Handstand walk practice then

10 min EMOM:
Wall walk to 20 sec handstand hold
max hollow rocks for the rest of the time

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