Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Russell

In the 7 days ending Sep 18, 2005:

activity	#	time	miles		km		+m
Orienteering	2	2:27:00	8.02	(18:20)	12.9	(11:24)	505
Running	3	2:00:00	13.2	(9:05)	21.24	(5:39)	360
Total	5	4:27:00	21.22	(12:35)	34.14	(7:49)	865

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Sunday Sep 18, 2005 #

Orienteering race 1:19:00 [3] 7.5 km (10:32 / km) +130m 9:42 / km

Long Orange at the Presidio. Had some problems with uncrossable fences so I did a lot of extra climb and distance.

Saturday Sep 17, 2005 #

Orienteering race 1:08:00 [3] 5.4 km (12:36 / km) +375m 9:21 / km

Shell Ridge. No mistakes, just a lot of climb.

Thursday Sep 15, 2005 #

Running 34:00 [2] 4.0 mi (8:30 / mi) +50m 8:11 / mi
shoes: new NB

Menlo Park. Legs are still sore from yesterday.

Wednesday Sep 14, 2005 #

Running intervals 45:00 [5] 4.0 mi (11:15 / mi)
shoes: new NB

At the track with Peter, Chad and Laura. 100m full speed to loosen up then 6*840m with 3min rest.

179, 183, 183, 184, 188, 194s

2*400m to cool down.

Tuesday Sep 13, 2005 #

Running 41:00 [3] 5.2 mi (7:53 / mi) +310m 6:39 / mi
shoes: old Nike

Foothills with Laura and Chad. Definitely getting cooler and leaves on the ground making downhills more trecherous.

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