Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Runner99

In the 7 days ending Jan 13, 2019:

activity	#	time	miles		km		+m
Running	6	3:53:18	25.85	(9:02)	41.6	(5:36)	442
Forest Orienteering	2	1:39:44	11.0	(9:04)	17.71	(5:38)	341
Map Reading	1	1:00:00
Biking	1	40:00
Sprint Orienteering	1	20:20	2.95	(6:53)	4.75	(4:17)	69
Physio	1	15:00
Strengthening	1	10:00
Total	7	7:58:22	39.81		64.06		852
[1-5]	7	6:58:22

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Sunday Jan 13, 2019 #

12 PM

Running warm up/down 1:00:00 [3] 7.5 km (8:00 / km) +66m 7:40 / km

Warming up and cooling down for race.

Sprint Orienteering (Ranchlands) 20:20 [4] ***** 4.75 km (4:17 / km) +69m 3:59 / km

Mock Race at Ranchlands, with Damian, David, Jan and Michael K.

Approximate times -
Jan - 18:25
Dam - 18:53
Michael K - 19:54
Me - 20:20
David - 25:00

Very nice technical course. Lost 5 sec on a little hook, and other time due to bad routechoices. I might do an analysis after today on 2D rerun. Need to run faster basically.

Messed up the long leg lost 20-30s on it.... :( Wrong route choice was hard to tell.

Splits:

https://connect.garmin.com/modern/activity/3297935...

Saturday Jan 12, 2019 #

10 AM

Running warm up/down 38:00 [3] 6.0 km (6:20 / km) +84m 5:55 / km

Jogging to and from Nose Hill.

Forest Orienteering intervals (Nose Hill Top) 34:00 [4] *** 5.74 km (5:55 / km) +100m 5:27 / km

Partner-O intervals with Jan. Could barely keep up with him on the flat where my HR was spiking at 210ish.

https://connect.garmin.com/modern/activity/3297935...

Friday Jan 11, 2019 #

4 PM

Running tempo 19:00 [4] 5.0 km (3:48 / km)

Not sure exactly about the time, but this seems right was using the Oval clock.

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)

Thursday Jan 10, 2019 #

Running 1:05:00 [3] 12.0 km (5:25 / km) +241m 4:55 / km

Orienteering and running between maps.

Forest Orienteering (Canmore Park) 1:05:44 [3] ** 11.97 km (5:29 / km) +241m 4:59 / km

Orienteering across Canmore Park and Confederation Park. Got dark at the end. Includes the jogging between both.

https://connect.garmin.com/modern/activity/3297935...

Wednesday Jan 9, 2019 #

Biking 40:00 [3]

12km

Strengthening 10:00 [1]

50 pull ups

Physio 15:00 [1]

20x half squats TB x2
1min glute bridge TB x3
20x side squat steps TB x3

Map Reading 1:00:00 [0]

Junior European Champs Middle Analysis

https://www.youtube.com/watch?v=YCo0e3JiHYo&t=...

Tuesday Jan 8, 2019 #

Running 21:18 [3] 5.1 km (4:11 / km) +51m 3:59 / km

Monday Jan 7, 2019 #

Running 20:00 [1] 4.0 km (5:00 / km)

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