Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MCrone

In the 28 days ending Feb 28, 2013:

activity	#	time	miles		km		+m	load
Running	22	12:53:00	16.96		27.3			2319.0
Orienteering	4	3:15:07	17.96	(10:52)	28.9	(6:45)	535	585.3
Strength	3	2:15:00						405.0
Total	25	18:23:07	34.92		56.2		535	3309.4

1:26

0:00

» now

Wednesday Feb 27, 2013 #

Running 45:00 [3]
shoes: Nike Pegasus 28 0512

Tuesday Feb 26, 2013 #

Running (Drills) 30:00 [3]
shoes: Nike Pegasus 28 0512

Running intervals 30:00 [3]
shoes: Nike Pegasus 28 0512

600 - 500 - 400 - 300 - 200 - 100 - 200 - 300 - 400 - 500

60 seconds rest between each interval. Around 70 for the 400s and the same rough pace for the rest of the intervals (1:45 for 600m). Slightly faster on the shorter ones in the middle.

Monday Feb 25, 2013 #

Running 45:00 [3]
shoes: Nike Pegasus 28 0512

Sunday Feb 24, 2013 #

Orienteering 57:15 [3] 7.2 km (7:57 / km) +180m 7:04 / km
shoes: Inov8 Roclite 285

C • details? 2

Course 1 - Splits

Saturday Feb 23, 2013 #

Running 20:00 [3]
shoes: Nike Pegasus 28 0512

Strength 45:00 [3]

Friday Feb 22, 2013 #

Running 39:00 [3] 10.0 km (3:54 / km)
shoes: Nike Pegasus 29 Shield 1212

Thursday Feb 21, 2013 #

Running intervals 25:00 [3]
shoes: Nike Pegasus 28 0512

2 x 4 x 60 seconds (30 seconds rest) 2 minutes between sets

Then two slightly longer intervals of 90 seconds home.

Need to start ramping up my everyday sessions now, so up to 45 minutes and more a specific and speed focus.

Starting at Bara next week so I might get to run in a new neighbourhood ;). Alternatively I might have to run with my headlamp on back at WEC.

C • Bara 1

C • Bara 2