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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Kseniya

In the 1 days ending Sep 17, 2014:

activity # timemileskm+m
  Running1 56:59 5.85(9:44) 9.42(6:03) 88
  Strength 1 5:00
  Total1 1:01:59 5.85 9.42 88
  [1-5]1 54:20

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Wednesday Sep 17, 2014 #

8 AM

Running warm up/down 22:18 intensity: (38 @0) + (5:43 @1) + (3:21 @2) + (11:17 @3) + (1:19 @4) 3.04 km (7:20 / km) +65m 6:38 / km
ahr:136 max:158 shoes: NB wt110 #2

15 min jog up to eagle rock, then did some drills and stretches. I like coach Jay Johnson's combined strength + running approach, would be good for orienteers. I have yet to try the actual circuit workouts but I've been doing some exercises that he and Sara Vaughn illustrated.
http://vimeo.com/coachjayjohnson/videos

Running intervals (fartlek) 20:00 intensity: (1:59 @0) + (1 @2) + (3:58 @3) + (8:51 @4) + (5:11 @5) 3.93 km (5:06 / km) +1m 5:05 / km
ahr:161 max:169 shoes: NB wt110 #2

Time intervals on a grassy field that anybody rarely occupies, maybe it was meant as a dog playing ground? Regardless, it is a great field with cut grass and slight incline. When I came to it on this bright sunny, albeit cool morning, it had a nice dew on it. This was a tough work-out as I'm not used to doing intervals anywhere but track, I adjusted well though and enjoyed it even. 8 x 1 and a half minutes with 1 minute rest.
C • Field 1

Running warm up/down 14:41 intensity: (2 @0) + (1:03 @1) + (5:57 @2) + (7:39 @3) 2.45 km (5:59 / km) +22m 5:44 / km
ahr:140 max:151 shoes: NB wt110 #2

Strength 5:00 [0]

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