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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Aug 15, 2009:

activity # timemileskm+m
  Running4 2:22:16 17.7(8:02) 28.48(5:00) 130
  Strength2 1:50:00 11.09 17.85
  Walking6 1:40:00 7.0(14:17) 11.27(8:53)
  Orienteering1 25:17 1.99(12:43) 3.2(7:54) 5013 /14c92%
  Total7 6:17:33 37.78 60.8 18013 /14c92%
averages - weight:64.4kg

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Saturday Aug 15, 2009 #

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)

Walking 15:00 [2] 1.0 mi (15:00 / mi)
weight:64.4kg

Running tempo (trail) 17:06 intensity: (12:00 @3) + (5:06 @4) 4.0 km (4:17 / km) +30m 4:07 / km

No 5k race, so 4k loop at tempo. Hot (85) and humid (60%) so Ok considering conditions.

Friday Aug 14, 2009 #

Walking 10:00 [1] 0.5 mi (20:00 / mi)
(rest day)

Thursday Aug 13, 2009 #

Walking warm up/down 20:00 [2] 1.5 mi (13:20 / mi)

Time to ponder- legs a bit tired and stiff today, but walking always helps - so will opt for strength/core session and spin. Rest tomorrow. 5k race on Saturday

Strength (strength) 40:00 [2]

Legs and core, followed by stretching

Strength (Bike) 20:00 intensity: (10:00 @2) + (10:00 @3) 5.99 mi (3:20 / mi)

Light to mod spin

Wednesday Aug 12, 2009 #

Walking warm up/down 20:00 [2] 1.5 mi (13:20 / mi)

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)

Orienteering 25:17 intensity: (20:00 @3) + (5:17 @4) *** 3.2 km (7:54 / km) +50m 7:20 / km
spiked:13/14c

Forest "sprint" (Regis) - humid (75%)so took it steady. Focused on route choice and control flow. One borderline route maybe adding 40m otherwise steady and confident. Woods pretty runnable.

Tuesday Aug 11, 2009 #

Walking warm up/down 15:00 [3] 1.0 mi (15:00 / mi)

Running warm up/down 15:00 [2] 1.5 mi (10:00 / mi)

Running tempo 20:00 intensity: (15:00 @3) + (5:00 @4) 4.65 km (4:18 / km)

2x10min blocks with 1 min rest between- run at threshold for VDot 49-50

Monday Aug 10, 2009 #

Walking warm up/down 20:00 [2] 1.5 mi (13:20 / mi)

Strength (strength) 30:00 [2]

Core and arms

Strength (bike) 20:00 [2] 5.1 mi (3:55 / mi)

Sunday Aug 9, 2009 #

Running (trail run) 1:10:10 [3] 14.2 km (4:56 / km) +100m 4:46 / km

Steady long run- even pace and splits- GB west side tophet loop ski trails back to lodge. Pleasant temp 70 and RH 35%. Legs tired at end but otherwise OK.

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