Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Evalin B

In the 31 days ending Mar 31, 2012:

activity

time

miles

Running

9:29:26

59.15

(9:38)

95.2

(5:59)

Orienteering

7:06:07

15.35

24.7

Technical/Drills

2:08:00

Workout

1:23:52

9.48

(8:51)

15.26

(5:30)

Total

20:07:25

83.99

135.16

4:21

0:00

» now

Saturday Mar 31, 2012 #

Running race 45:22 [4] 5.0 mi (9:04 / mi)

Tenafly trail race, it was wet and muddy.

Friday Mar 30, 2012 #

Running warm up/down 10:00 [3] 1.25 mi (8:00 / mi)

Workout intervals 1:34 [5] 0.25 mi (6:16 / mi)

Workout intervals 1:31 [5] 0.25 mi (6:04 / mi)

Workout intervals 1:25 [5] 0.25 mi (5:40 / mi)

Workout intervals 1:22 [5] 0.25 mi (5:28 / mi)

Running warm up/down 13:00 [3] 1.1 mi (11:49 / mi)

Technical/Drills 10:00 [3]

Thursday Mar 29, 2012 #

Running warm up/down 7:00 [3] 0.75 mi (9:20 / mi)

Technical/Drills 10:00 [3]

Running 20:00 [3] 1.6 mi (12:30 / mi)

slow day because we were tired from hills the previous day

Running 2:00 [3] 0.25 mi (8:00 / mi)

4x 100m strides

Wednesday Mar 28, 2012 #

Running warm up/down 7:00 [3] 0.75 mi (9:20 / mi)

Workout hills 25:00 [4] 3.0 mi (8:20 / mi)

6x .5 hill loop repeats

Technical/Drills 8:00 [3]

Running 10:00 [3] 0.9 mi (11:07 / mi)

run to hill then back

Running 15:00 [3] 1.4 mi (10:43 / mi)

Tuesday Mar 27, 2012 #

Running warm up/down 7:00 [3] 0.75 mi (9:20 / mi)

Technical/Drills 10:00 [3]

Running 30:00 [3] 3.1 mi (9:41 / mi)

Running 1:00 [3] 0.2 km (5:00 / km)

2x 100m accelerations

Monday Mar 26, 2012 #

Running warm up/down 7:00 [3] 0.75 mi (9:20 / mi)

Workout intervals 27:00 [4] 4.0 km (6:45 / km)

jog 600 sprint 200 (x5)

Running 1:34 [5] 0.25 mi (6:16 / mi)

2 x 200 47 sec each
really windy and hard to run

Running warm up/down 5:00 [3] 0.5 mi (10:00 / mi)

Running 20:00 [3] 2.0 mi (10:00 / mi)

C • I'm so sad we have to go ba... 1

Technical/Drills 10:00 [3]

Sunday Mar 25, 2012 #

Orienteering 30:00 [3] 2.3 km (13:03 / km)

butterfly -2 loops, 8 controls

Orienteering 14:44 [4] 1.9 km (7:45 / km)

first sprint

Orienteering 14:23 [4] 1.9 km (7:34 / km)

second sprint

Saturday Mar 24, 2012 #

Orienteering 58:00 [3] 3.5 km (16:34 / km)

corridor-o

Orienteering 52:00 [3] 2.7 km (19:16 / km)

contour-o

Orienteering 1:26:00 [3] 4.5 km (19:07 / km)

regular course, paying close attention to detail, taking it slow to notice all features.

Orienteering 50:00 [3]

memory-o 7 controls

Technical/Drills 15:00 [3]

Thursday Mar 22, 2012 #

Running warm up/down 7:00 [3] 0.75 mi (9:20 / mi)

Technical/Drills 15:00 [3]

30 pushups; 90 crunches; drills; plank

Running 23:00 [3] 2.5 mi (9:12 / mi)

Running warm up/down 5:00 [3] 0.5 mi (10:00 / mi)

Running 5:00 [4] 0.45 km (11:07 / km)

3* 150m accelerations walk in between

Wednesday Mar 21, 2012 #

Running warm up/down 7:00 [3] 0.75 mi (9:20 / mi)

Workout hills 26:00 [4] 3.0 mi (8:40 / mi)

6 * half mile hill loops

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)

Technical/Drills 15:00 [3]

30push ups; 90 crunches; drills; 6 strides;

Tuesday Mar 20, 2012 #

Running warm up/down 7:00 [3] 0.75 mi (9:20 / mi)

Running 35:00 [3] 3.0 mi (11:40 / mi)

Technical/Drills 15:00 [3]

90 crunches; 30 pushups; planks; core stretches

Running warm up/down 4:30 [3] 0.5 mi (9:00 / mi)

Monday Mar 19, 2012 #

Running warm up/down 7:00 [3] 0.75 mi (9:20 / mi)

Running 25:00 [3] 2.6 mi (9:37 / mi)

first day of practice, easy campus loop

C • was that mostly on pavement... 2

Technical/Drills 20:00 [3]

60 sit ups; 15 push ups; stretches; drills

Sunday Mar 18, 2012 #

8 PM

Running 38:00 [3] 4.2 mi (9:03 / mi)

nice thinking run at the track at night

Wednesday Mar 14, 2012 #

Running 25:00 [3] 2.6 mi (9:37 / mi)

Tuesday Mar 13, 2012 #

Running 35:00 [3] 3.7 mi (9:28 / mi)

very hot day

C • It was surprisingly hot her... 5

Sunday Mar 11, 2012 #

Orienteering race 56:00 [4] 4.0 km (14:00 / km)

overall easy course but messed up on the last control

C • Has your spring season star... 3

Orange day 2 - Splits

Saturday Mar 10, 2012 #

Orienteering race 1:05:00 [4] 3.9 km (16:40 / km)

Orange day 1 - Splits

Thursday Mar 8, 2012 #

Running 23:00 [3] 2.5 mi (9:12 / mi)

Tuesday Mar 6, 2012 #

Running 30:00 [3] 3.2 mi (9:22 / mi)

Monday Mar 5, 2012 #

Running 20:00 [3] 2.3 mi (8:42 / mi)

Friday Mar 2, 2012 #

Running 27:00 [3] 3.0 mi (9:00 / mi)

Thursday Mar 1, 2012 #

Running 35:00 [3] 3.8 mi (9:13 / mi)

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