Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roar

In the 30 days ending Sep 30, 2009:

activity	#	time	miles		km		+m				load
Running (road)	9	7:49:41	58.59	(8:01)	94.29	(4:59)	828				230.7
Orienteering	5	4:07:15	27.5	(8:59)	44.26	(5:35)	1211	49 /	60c	81%	160.8
O-training	2	1:23:51	2.29		3.69		122	23 /	25c	92%	22.1
Strength	1	38:18									7.7
Total	16	13:59:05	88.38		142.24		2161	72 /	85c	84%	421.2

2:14

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Tuesday Sep 29, 2009 #

Running (road) 27:00 [3] 5.49 km (4:55 / km)
ahr:147

Running (road) 1:14 [4] 13.54 km (5 / km) +150m 5 / km
ahr:153

Sunday Sep 27, 2009 #

Orienteering race 1:09 [4] *** 8.75 km (8 / km) +250m 7 / km
ahr:170

first brown win ever

Brown - Splits

Saturday Sep 26, 2009 #

Running (road) 20:00 [2] 3.45 km (5:48 / km)

ran home from trinity at 03:00, yes in the morning!

Running (road) 20:00 [2] 3.45 km (5:48 / km)

ran home from trinity at 03:00, yes in the morning!

Thursday Sep 24, 2009 #

Running (road) 40:00 [3] 8.27 km (4:50 / km)
ahr:152

Tuesday Sep 22, 2009 #

Running (road) 30:00 [2] 5.87 km (5:07 / km)
ahr:146

Running (road) tempo 1:03:00 [4] 13.44 km (4:41 / km)
ahr:157

Sunday Sep 20, 2009 #

Event: Inter-club champs

Long - Splits

Thursday Sep 17, 2009 #

Running (road) (recory run) 26:14 [2] * 3.23 km (8:07 / km)
ahr:136 max:161

ran around glending not too tough, would have been longer but my gps struggled to get sattelites which i needed cause I was using my gps track to map the place! seems to be working quite nicely might do some more before sunday, new training type 2moro, interval mapping!

Note

Also today i spent about an hour chopping logs, half an hour trampolining, half an hour playing football an amount of carrying large heavy computer equipment around the place

Wednesday Sep 16, 2009 #

Strength (program 2) 38:18 [2]
ahr:131 max:174

Running (road) long 1:36:33 [3] 14.52 km (6:39 / km)
ahr:146 max:173

the first wednesday long run, twas nice to be back running around 3rock and a fine run but it started to get dark so i think headtorches next week

Tuesday Sep 15, 2009 #

Running (road) tempo 41:32 [4] 7.17 km (5:48 / km) +166m 5:12 / km
ahr:174 max:180

Sunday Sep 13, 2009 #

Orienteering race (SM relay) 1:08:24 [4] ***** 10.39 km (6:35 / km) +292m 5:46 / km
spiked:13/17c

not a great race threw away a few positions but a fun finish, 6 of us punched the last control together and i only discovered that 2 of them were racing for the H21 title! I beat the H20 guys so it was ok

Friday Sep 11, 2009 #

Orienteering race (middle SM qual) 35:31 [5] ***** 5.47 km (6:30 / km) +128m 5:49 / km
spiked:12/15c

had a failry sweet run. was well happy and was leading my heat until the 12th guy finished, then everyone beat me leaving me in 13th with 12 going to the final. missed qualifying for the final by 40secs. bit annoyed really
Still i need to do some work on my approach to green areas when oing.

H20 KvalA - Splits

Wednesday Sep 9, 2009 #

O-training (control picking) 53:00 [3] ***
spiked:12/14c

Tuesday Sep 8, 2009 #

Running (road) intervals 57:48 [5] 7.68 km (7:32 / km) +249m 6:29 / km

Note
(sick)

woke up with a stupid cold today