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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Evalin B

In the 7 days ending Mar 13, 2016:

activity # timemileskm+m
  Running5 4:04:40 27.5(8:54) 44.26(5:32)
  Strength/Core2 1:15:00
  Orienteering1 1:02:04 5.54(11:12) 8.92(6:57)
  Workout1 9:00 1.15(7:50) 1.85(4:52)
  Total7 6:30:44 34.19 55.03
averages - sleep:8.1

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MoTuWeThFrSaSu

Sunday Mar 13, 2016 #

Orienteering 4:02 [5] 0.82 km (4:55 / km)
shoes: Saucony Shadow Genesis

4 controls "fences R us"
Gotta make sure to be on the correct side

Orienteering 10:20 [5] 2.04 km (5:04 / km)
shoes: Saucony Shadow Genesis

Right on kseniya 's heels the entire time, I followed her into a mistake.. oops.
Many of the people playing sports were getting annoyed with us running through.

Orienteering 23:32 [4] 3.47 km (6:47 / km)
shoes: Inov-8 Oroc 280

"Ski-o" basically you could only stay on trails
I was getting pretty tired.

Orienteering 24:10 [2] 2.59 km (9:20 / km)
shoes: Inov-8 Oroc 280

Contour only map, and I didn't have a compass. Fortunately I could mostly stay on trails and go around. Was taking this at a cool down pace.

Note
slept:7.5

Nice city training from Greg today!
First two were in a small park, second two in the forest.

Saturday Mar 12, 2016 #

Note
slept:10.5 (rest day)

Friday Mar 11, 2016 #

Running 53:50 [3] 6.0 mi (8:58 / mi)
slept:6.5 shoes: Asics Gel Cumulus

Thursday Mar 10, 2016 #

Running 36:50 [3] 4.0 mi (9:13 / mi)
slept:11.0 shoes: Asics Gel Cumulus

Wednesday Mar 9, 2016 #

Running long 1:29:00 [3] 10.0 mi (8:54 / mi)
slept:6.0 shoes: Asics Gel Cumulus

Well my legs are completely dead...

Strength/Core 30:00 [3]

Weight room, this was tough

Tuesday Mar 8, 2016 #

Running 9:45 [3] 1.17 mi (8:20 / mi)
slept:9.0 shoes: Asics Gel Cumulus

Run to track then carried out mats and steeple barriers

Running 26:45 [3] 3.03 mi (8:50 / mi)
shoes: Asics Gel Cumulus

Monday Mar 7, 2016 #

6 AM

Strength/Core 45:00 [3]
slept:6.5

3 sets:

Box jumps 20
Step ups 20
Kettle bell swing 20
DB press 15lb max
Seated row 60lb max
Lat pull down 50lb max
Plank 4min
3 PM

Running warm up/down 9:45 [3] 1.15 mi (8:29 / mi)
shoes: Asics Gel Cumulus

Workout hills 9:00 [4] 1.15 mi (7:50 / mi)
shoes: Asics Gel Cumulus

9x 1 min

Running 10:00 [3] 1.15 mi (8:42 / mi)
shoes: Asics Gel Cumulus

Jog back down

Running warm up/down 8:45 [3] 1.0 mi (8:45 / mi)
shoes: Asics Gel Cumulus

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