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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iansmith

In the 7 days ending Nov 29, 2015:

activity # timemileskm+mload
  Orienteering5 7:03:02 26.32(16:04) 42.36(9:59) 53386c74.3
  Running2 45:00 5.9(7:37) 9.5(4:44)33.0
  Biking1 20:00 6.21(18.6/h) 10.0(30.0/h)2.0
  Strength training1 15:003.8
  Total6 8:23:02 38.44 61.86 53386c113.0

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MoTuWeThFrSaSu

Sunday Nov 29, 2015 #

10 AM

Orienteering 3:51 [1] 0.35 km (11:08 / km) +34m 7:28 / km
shoes: 201510 X-Talon 212

Orienteering 47:09 [2] 5.46 km (8:38 / km) +146m 7:37 / km
shoes: 201510 X-Talon 212

Orienteering 46:01 [1] 4.45 km (10:20 / km) +93m 9:22 / km
shoes: 201510 X-Talon 212

Saturday Nov 28, 2015 #

9 AM

Orienteering 2:00:00 [1] 12.0 km (10:00 / km)
20c shoes: 201510 X-Talon 212

Orienteering 1 [1] 0.0 km +260m null / km
shoes: 201510 X-Talon 212

Garmin track of my streamer setting circuit before le Garmin died. I completed a second, larger concentric circle hanging streamers for the route execution exercise before returning to the parking lot after about 2.5 hours.
2 PM

Orienteering 1:30:00 [1] 8.0 km (11:15 / km)
18c shoes: 201510 X-Talon 212

Friday Nov 27, 2015 #

11 AM

Orienteering 10:00 [1] 1.5 km (6:40 / km)
shoes: 201510 X-Talon 212

Orienteering 25:00 [2] 2.5 km (10:00 / km)
20c shoes: 201510 X-Talon 212

Orienteering 45:00 [2] 4.5 km (10:00 / km)
10c shoes: 201510 X-Talon 212

2 PM

Running 10:00 [1] 1.5 km (6:40 / km)
shoes: 201510 X-Talon 212

Orienteering 36:00 [3] 3.6 km (10:00 / km)
18c shoes: 201510 X-Talon 212

Wednesday Nov 25, 2015 #

10 PM

Biking 20:00 [1] 10.0 km (30.0 kph)
shoes: 201507 Mizuno Wave Inspire 11

Warmup.

Running intervals 35:00 intensity: (20:00 @1) + (15:00 @5) 8.0 km (4:23 / km)
shoes: 201507 Mizuno Wave Inspire 11

Treadmill intervals, or preparation for winter. I warmed up for 10 minutes, then ran 5x800m. For breaks between bouts, I rested for a minute and ran two minutes at 6 mph and 8 mph. Paces for the intervals were 2x3:00, 2x2:56, 2:52.

Strength training 15:00 [2]

Mostly futzing around - some weights, some core, and jump rope. While I've improved at jump rope since elementary school, I'm still awful.

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