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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Backstreet Boy

In the 7 days ending Mar 22, 2013:

activity # timemileskm+ft
  Running12 4:01:36 25.6(9:26) 41.2(5:52) 1885
  Orienteering2 1:52:37 10.24(11:00) 16.48(6:50) 203638 /41c92%
  Ultimate Disc1 1:10:00
  Total13 7:04:13 35.84 57.68 392238 /41c92%
averages - sleep:7.4

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SaSuMoTuWeThFr

Friday Mar 22, 2013 #

8 PM

Running warm up/down 9:33 [1] 0.91 mi (10:29 / mi) +75ft 9:44 / mi
slept:8.0

Running warm up/down 10:08 [1] 1.0 mi (10:08 / mi) +55ft 9:38 / mi

Followed by dynamic warmups and strides... GPS track

Orienteering race 25:13 [2] *** 2.5 mi (10:05 / mi) +150ft 9:33 / mi
spiked:18/20c

Get Lost!! Diablo Valley College sprint at night

Thursday Mar 21, 2013 #

12 PM

Running warm up/down 7:55 [1] 0.76 mi (10:25 / mi)

With a 15 pound pack... Followed by dynamic stretches, strides GPS track

Ultimate Disc 1:10:00 [3]

2 PM

Running warm up/down 9:00 [1] 0.9 mi (10:00 / mi) +40ft 9:36 / mi

With a 15 pound pack...
3 PM

Running warm up/down 14:38 [1] 1.03 mi (14:12 / mi) +263ft 11:26 / mi
slept:6.5

With a 15 pound pack, followed by without the pack dynamic stretches, strides. GPS track
4 PM

Running intervals 1:40 [4] 0.31 mi (5:23 / mi)

Running warm up/down 6:00 [1] 0.6 mi (10:00 / mi) +100ft 8:38 / mi

Running intervals 48 [4] 0.16 mi (5:01 / mi)

Running warm up/down 3:00 [3] 0.3 mi (10:00 / mi) +80ft 7:59 / mi

Followed by 60 bicycles, 20 pushups, 70 second plank, 20 body lifts, stretches...

Wednesday Mar 20, 2013 #

4 PM

Running tempo 1:02:44 [3] 7.75 mi (8:06 / mi) +600ft 7:33 / mi
slept:8.0

Legs still feel sore, so hard to gun this one. Heart and lungs were like "come on, legs!" GPS track

Tuesday Mar 19, 2013 #

2 PM

Running warm up/down 4:00 [3] 0.5 mi (8:00 / mi)
slept:7.0

With a 20 pound backpack.
3 PM

Running warm up/down 13:20 [1] 1.07 mi (12:28 / mi) +249ft 10:13 / mi

With a 20 pound backpack. GPS track
4 PM

Running warm up/down 8:00 [1] 0.8 mi (10:00 / mi) +80ft 9:08 / mi

Followed by dynamic stretches, strides, 2 sets duck walk, 2 sets lunges, 2 sets super mario plyometrics, 2 sets standing long jumps, 60 bicycles, 20 pushups, 20 windshield wipers, 20 v-ups, 20 pushups, 20 body lifts, 3 30 second chair lifts.
5 PM

Running 40:03 [2] 4.14 mi (9:40 / mi) +195ft 9:16 / mi

With 20 pound pack. GPS track

Monday Mar 18, 2013 #

6 PM

Running 39:34 [2] 4.36 mi (9:04 / mi) +40ft 9:00 / mi
slept:6.0

Followed by 60 bicycles, 25 pushups, 70 second plank, 20 body lifts, 25 dead bugs... GPS track

Sunday Mar 17, 2013 #

10 AM

Orienteering race 1:27:24 [3] *** 7.74 mi (11:18 / mi) +1886ft 9:10 / mi
spiked:20/21c slept:8.0

BAOC Sunol Wilderness Scramble 90 minute course GPS track
12 PM

Running warm up/down 11:13 [1] 1.01 mi (11:07 / mi) +108ft 10:05 / mi

Saturday Mar 16, 2013 #

4 PM

Note
slept:8.0 (rest day)

Had to spend all day driving to checkpoints for the April 13 course! Gotta get it done. So no workout... besides driving a lot.

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