Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Jul 11, 2009:

activity	#	time	miles		km		+m
Running	5	2:34:16	18.32	(8:25)	29.48	(5:14)	400
Walking	4	1:53:00	7.5	(15:04)	12.07	(9:22)
Strength	2	1:15:00	15.7		25.27
Orienteering	1	25:25	2.36	(10:46)	3.8	(6:41)	70	9 /	10c	90%
Track	1	5:14	1.12	(4:41)	1.8	(2:54)
Total	7	6:12:55	45.0		72.42		470	9 /	10c	90%

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Saturday Jul 11, 2009 #

Running warm up/down 9:00 [2] 1.0 mi (9:00 / mi)

Orienteering (re run) 25:25 [3] *** 3.8 km (6:41 / km) +70m 6:07 / km
spiked:9/10c

Warm with nice breeze- went steady-rerun of modified course at GB through rock detail- took it steady- emphasis on map reading (had baseplate)

Friday Jul 10, 2009 #

Running warm up/down 18:00 [2] 2.0 mi (9:00 / mi)

Warm up for track. Pleasant warm day with headwind in home straight

Track intervals 5:14 [4] 1.8 km (2:54 / km)

Choice between an 800,600,400,200 ramp with increasing speed vs 8x200 - opted for later given track mile race next week. So aimed for 35 +/-2 with diagonal walk to start and in 2 sets of 4 ;rest between 60-90 and 2 mins between set. After warm up and some strides went as follows:
34, 34,35, 36 (wind), 35, 34, 38 (lost focus), 34
Finished off with 2x100 at 15 and 14 (starting to fatigue)
Warm down and stretching