Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Daneo

In the 31 days ending Oct 31, 2010:

activity	#	time	miles		km		+m
Orienteering	8	6:28:51	32.5	(11:58)	52.3	(7:26)	224	42 /	46c	91%
Cross Training	6	5:45:00
Running	8	4:02:09	30.28		48.73		92
S & C	2	45:00	5.59		9.0		150
Total	22	17:01:00	68.37		110.03		466	42 /	46c	91%

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Sunday Oct 31, 2010 #

Orienteering race (Open/Forest) 55:49 [4] *** 5.9 km (9:28 / km) +80m 8:52 / km
spiked:12/15c shoes: VJ Supra's

Saturday Oct 30, 2010 #

Orienteering (Forest) 1:05:00 [2] 5.5 km (11:49 / km)
shoes: Sarva

Friday Oct 29, 2010 #

Running (Road) 30:00 [5] 8.54 km (3:31 / km)
shoes: Saucony Exursions

Hill reps at AFD 14 from the road bumps. Felt good knees hurting a bit on road.

Monday Oct 25, 2010 #

Running 30:00 [4] 5.0 km (6:00 / km)
shoes: Walshes

Sunday Oct 24, 2010 #

Orienteering 45:00 [3] 6.0 km (7:30 / km)
shoes: Sarva

Wednesday Oct 20, 2010 #

Running (Road) 29:47 [3] 6.3 km (4:44 / km)
shoes: Saucony Exursions

Tuesday Oct 19, 2010 #

S & C 10:00 [4]

50 sit ups, 15 press ups and other various exercises

8 PM

Orienteering race (Night) 53:33 [3] 5.35 km (10:01 / km)
shoes: Walshes

Monday Oct 18, 2010 #

S & C 35:00 [3] 9.0 km (3:53 / km) +150m 3:35 / km
shoes: Saucony Exursions

10 mins rower 2k, 10 mins bike 7k, 10 mins stepper 150 m, 5 mins weight repetitions

Sunday Oct 17, 2010 #

Running (Forest) 55:00 [4] 10.0 mi (5:30 / mi)
shoes: Sarva

Saturday Oct 16, 2010 #

Orienteering 51:23 [4] 6.8 km (7:33 / km)
shoes: Walshes

Tuesday Oct 12, 2010 #

Running intervals (grass) 16:55 [4] 6.0 km (2:49 / km)
shoes: Sarva

C • thats not true 2

Cross Training 30:00 [3]

Sunday Oct 10, 2010 #

Orienteering race (forest) 53:47 [4] ** 5.36 mi (10:02 / mi) +144m 9:16 / mi
spiked:14/15c shoes: Walshes

Slow to number 1 really need to pick up the pace to the first control but picked up the pace after this. Slow on the long leg by 1 minute was following a track but then went of at what I thought was the junction I needed to but it was just a elephant track. Then on 11 I ran to the wrong rhododendron bush. Then I had a great leg to 12 and a great flow into the finish.

Saturday Oct 9, 2010 #

Orienteering race (Common) 22:07 [4] 3.5 km (6:19 / km)
shoes: Walshes

Thursday Oct 7, 2010 #

Running warm up/down (Road) 14:29 [2] 1.74 km (8:19 / km)
shoes: Saucony Exursions

Running (Road) 22:29 [3] 2.56 km (8:47 / km) +92m 7:27 / km
shoes: Saucony Exursions

Good hill session AFD

4x the 0.24 long hill reps
4x the 0.18 medium hill reps
4x the 0.15 short hill reps

feeling good moving well.

Wednesday Oct 6, 2010 #

Cross Training 1:45:00 [4]

Tuesday Oct 5, 2010 #

Cross Training (Grass) 1:00:00 [3]

Running intervals (Grass) 35:00 [5]
shoes: Sarva

Training at AFD great session moving up next week so will be longer and faster.

3x1k
1min 30 secs recov dynamic recovery

3x600-400
1 min recov for 600
30 secs for 400 dynamic again

Monday Oct 4, 2010 #

Orienteering (Forest) 42:12 [4] ** 6.6 mi (6:24 / mi)
spiked:16/16c shoes: Walshes

Run with dad on a map that my dads friend made for army. I had a great flow expect from one control were I stuttered but that but that was because dad distracted me. 2 minutes over the time he did 2 days before

Saturday Oct 2, 2010 #

Running race (Grass) 8:29 [5] 2.5 km (3:24 / km)
shoes: Spikes

Surrey relays at Stoke Park went of in a bad position caught up 5 bad runners and nearly caught the leading group. Pleased but I think I could have found more speed if I had someone to run with.

C • Well Done!! 1

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