Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 1 days ending Dec 28, 2016:

activity	#	time	miles		km		+m		load
Orienteering	1	1:13:11	4.72	(15:30)	7.6	(9:38)	250	12c	22.0
Core O'Clock	1	30:00							6.0
Running	1	20:00	1.86	(10:44)	3.0	(6:40)			4.0
Total	2	2:03:11	6.58		10.6		250	12c	32.0

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Wednesday Dec 28, 2016 #

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)

Core O'Clock 30:00 [2]

120 pushups, 20 x pedestal, 15 minute plank!, 30 pullups, 20 calf raises

8 PM

Orienteering 1:13:11 [3] **** 7.6 km (9:38 / km) +250m 8:16 / km
12c

Multitechnical course in French Creek. It was a good reminder how scratchy southeastern PA woods can be, even in winter!

I got pushed out of the corridor by the green and had to recover reading the rocks and contours in the valley. Really fun despite all the green.

https://goo.gl/photos/W1FRweheGLe9WxRY8

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