Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Daneo

In the 31 days ending Jan 31, 2013:

activity	#	time	miles		km		+m
Running	20	12:50:20	98.26		158.14
Orienteering	8	6:52:57	48.87	(8:27)	78.65	(5:15)
Gym	5	4:32:24
Cross Training	8	4:31:58	10.42		16.77
S & C	1	30:00
Total	30	29:17:39	157.55		253.56

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Thursday Jan 31, 2013 #

Running intervals 13:35 [3] 3.82 km (3:33 / km)
shoes: Nike Spikes

Running warm up/down 10:00 [3]
shoes: Progrid 3

Wednesday Jan 30, 2013 #

Cross Training 1:00:00 [3]

Tuesday Jan 29, 2013 #

Cross Training 1:10:00 [3]

Running 15:12 [3] 3.63 km (4:11 / km)
shoes: Nike Spikes

Monday Jan 28, 2013 #

Running 58:45 [3] 12.69 km (4:38 / km)
shoes: Nike Free Run 2

Gym 43:25 [3]
shoes: Nike Free Run 2

Sunday Jan 27, 2013 #

Orienteering race 54:38 [4] 9.6 km (5:41 / km)
shoes: VJ Bold

Running 20:00 [3] 2.0 km (10:00 / km)
shoes: VJ Bold

WU/WD plus Drills

Saturday Jan 26, 2013 #

Orienteering 32:55 [3] 6.82 km (4:50 / km)
shoes: Walsh

Running 26:06 [3] 5.16 km (5:03 / km)
shoes: Walsh

Friday Jan 25, 2013 #

Cross Training (Handball) 25:00 [3]

Thursday Jan 24, 2013 #

Cross Training warm up/down 18:12 [3] 5.7 km (3:12 / km)
shoes: Progrid 3

Cross Training warm up/down 7:02 [3] 2.1 km (3:21 / km)
shoes: Progrid 3

Running 14:26 [3] 4.1 km (3:31 / km)
shoes: Nike Spikes

Wednesday Jan 23, 2013 #

Running 1:10:02 [3] 14.77 km (4:44 / km)
shoes: Walsh

Tuesday Jan 22, 2013 #

Running intervals 18:39 [3] 4.39 km (4:15 / km)
shoes: Inov Oroc 280

Intervals was cancelled so went out to the park and battled with strong winds and snow, not fun!

S & C 30:00 [3]

Monday Jan 21, 2013 #

Running 59:46 [3] 12.69 km (4:43 / km)
shoes: Inov Oroc 280

Gym 1:15:00 [3]
shoes: Progrid 3

Sunday Jan 20, 2013 #

Orienteering 1:31:17 [3] 10.3 mi (8:52 / mi)
shoes: VJ Bold

Great run, first time on a black messed up every other control and mispunched plus it was basically a blizzard when i went out.

C • Snow 2

Saturday Jan 19, 2013 #

Running 1:05:12 [3] 12.33 km (5:17 / km)
shoes: Inov Oroc 280

Thursday Jan 17, 2013 #

Cross Training 10:40 [3] 2.46 km (4:20 / km)
shoes: Progrid Fastwitch 5

Running tempo 15:00 [3] 2.0 km (7:30 / km)
shoes: Progrid Fastwitch 5

WU/WD and Drills

Running intervals 17:09 [4] 4.89 km (3:30 / km)
shoes: AdiZero

Rumor has it XC Champs are cancelled on the weekend so I'm a bit annoyed I didn't put maximum effort in tonight.

C • XC 2

Wednesday Jan 16, 2013 #

Cross Training 1:00:00 [3]

Tuesday Jan 15, 2013 #

Running intervals 16:58 [4] 4.35 km (3:54 / km)
shoes: AdiZero

Running 14:36 [3] 1.5 km (9:44 / km)
shoes: Progrid 3

WU/WD + Drills before intervals

Monday Jan 14, 2013 #

Running (Road) 59:53 [3] 12.69 km (4:43 / km)
shoes: Progrid Fastwitch 5

Got torn to pieces by the sleet, snow and hail and got brain freeze!

Gym 30:00 [3]
shoes: Progrid Fastwitch 5

Sunday Jan 13, 2013 #

Orienteering race 1:02:06 [3] 9.85 km (6:18 / km)
shoes: VJ Bold

Good run out at Savernake Forest. One major mistake issue with a compass bearing of course. Switching compasses soon and I'm going to do a lot of training to get used to it.

C • i hated that map, got way t... 3

Saturday Jan 12, 2013 #

Running race 20:07 [5] 5.7 km (3:32 / km)
shoes: Nike Spikes

Hampshire League 8th
Best ever performance at a Hampshire League. It was the muddiest XC I have done and therefore the time was slow. Really enjoying racing at the moment.

Running warm up/down 15:00 [2] 1.6 km (9:22 / km)
shoes: Nike Spikes

WU/WD+Drills