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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sandrunner

In the 31 days ending Oct 31, 2012:

activity # timemileskm+m
  Running27 24:15:34 142.55 229.41 49
  Orienteering4 2:37:30 12.23(12:52) 19.69(8:00)
  Walking1 1:49:46 3.37(32:36) 5.42(20:15)
  Total32 28:42:50 158.15 254.52 49
  [1-5]31 25:50:27

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Wednesday Oct 31, 2012 #

7 PM

Running intervals 26:09 [3] 4.62 km (5:40 / km)

RB terrain time trial 3 x 1.15km/1 min recovery. 2.32/1.05/2.13, 2.30/1.05/2.09, 2.15/1.04/2.02. Fun in dark especially jumping onto log crossing flooded ditch. That slowed S1 first effort. Dog slowed S1 second effort. Used BBL.

Tuesday Oct 30, 2012 #

12 PM

Running 23:18 [2] 3.59 km (6:29 / km)

Wooded trails with JP.

Running intervals 13:05 [4] 1.41 km (9:17 / km)

4 x loop B 300m reps with JP. 86, 84, 86, 83 ( Jess 91, 95, 101, 104). 90s recovery off JP.

Running 32:05 [2] 4.0 km (8:01 / km)

Wooded trails with JP.
5 PM

Orienteering 32:32 [3] 1.32 km (24:39 / km)

Control hanging

Orienteering 8:00 [3] 1.25 km (6:24 / km)

Course checking - A and B

Orienteering 3:46 [3] 0.66 km (5:42 / km)

Course checking - C
9 PM

Orienteering 30:00 [3] 1.8 km (16:40 / km)

Control collecting

Monday Oct 29, 2012 #

6 PM

Running warm up/down 11:12 [1] 1.7 km (6:35 / km)

Club session jog
7 PM

Running hills 27:33 [5] 4.43 km (6:13 / km)

Club session 10 x 255m bridge hills with jog recovery

Running warm up/down 7:00 [1] 0.91 km (7:40 / km)

Club session.

Sunday Oct 28, 2012 #

Running 31:00 [2] 5.0 km (6:12 / km)

Fartlek

Saturday Oct 27, 2012 #

Running 16:00 [2] 3.0 km (5:20 / km)

Fartlek

Friday Oct 26, 2012 #

9 PM

Running intervals 20:00 [3]

10x200m

Thursday Oct 25, 2012 #

5 PM

Running warm up/down 28:00 [2] 5.0 km (5:36 / km)

With JP
6 PM

Running intervals 28:43 [3] 3.77 km (7:37 / km)

R5k start - 400m x 5 with JP jog back recovery. 90/91s, JP 96,97,100,100,101.
7 PM

Running warm up/down 9:15 [3] 1.32 km (7:00 / km)

With JP

Wednesday Oct 24, 2012 #

6 PM

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)

With DB
7 PM

Orienteering race 1:16:12 [4] 13.94 km (5:28 / km)

Street-O. Sloppy early on. Hard final 15 mins in attempt to get back in 75!! Good challenge.
8 PM

Orienteering warm up/down 7:00 [1] 0.72 km (9:43 / km)

Checking out 50 pointer I ran past!!

Tuesday Oct 23, 2012 #

7 PM

Running warm up/down 10:43 [3] 2.45 km (4:22 / km)

Club session
8 PM

Running intervals 48:14 [4] 7.11 km (6:47 / km)

Club session 7x600m in 2:01-2:05 with 3 mins jog recovery
9 PM

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)

Monday Oct 22, 2012 #

6 PM

Running intervals 46:21 [3] 7.79 km (5:57 / km)

Club session - street intervals - 360m/390/420/720/390/360/390 with jog recovery of varying lengths.

Sunday Oct 21, 2012 #

8 AM

Running long 2:11:16 [3] 24.2 km (5:25 / km)

Woodland trails with running club
11 AM

Running long 1:26:22 [2] 11.2 km (7:43 / km)

Woodland trails and sandy paths with JP
3 PM

Running long 1:53:51 [2] 17.6 km (6:28 / km)

Woodland trails and sandy paths to/from Shorrocks

Saturday Oct 20, 2012 #

11 AM

Walking 1:49:46 [0] 5.42 km (20:15 / km)

Local walking group
6 PM

Running intervals 23:03 [4] 3.54 km (6:31 / km)

1.77km time trial route (9:38)

Friday Oct 19, 2012 #

6 PM

Running 1:39:40 [3] 11.25 km (8:52 / km)

R5k with JP & TP. 4 x 700m + fartlek with JP (3:02-3:10). 1 (of 6) x 700 with TP (2:35)

Thursday Oct 18, 2012 #

8 PM

Running intervals 50:00 [4] 10.2 km (4:54 / km)

Club session - 8x800m track with 3 mins jog recovery.

Wednesday Oct 17, 2012 #

3 PM

Running intervals 1:09:29 [5] 12.35 km (5:38 / km)

10x1.1km RB time trial route with 1 min recovery

Running 1:02:37 [0] 11.15 km (5:37 / km) +49m 5:30 / km

This shows splits.

Tuesday Oct 16, 2012 #

2 PM

Running 1:22:13 [2] 10.83 km (7:35 / km)

Woodland trails. Includes Junction A 1km loop in 4:24

Monday Oct 15, 2012 #

5 PM

Running 1:09:46 [3] 9.75 km (7:09 / km)

Woodland trails including Junction A 1km loop in 5:28 and 2.2km loop in 10:12.

Sunday Oct 14, 2012 #

8 AM

Running long 1:54:05 [2] 22.07 km (5:10 / km)

Woodland trails with running club. Includes 56:48 lap 1.
3 PM

Running 1:57:43 [4] 22.92 km (5:08 / km)

Woodland trails - includes 54:43 lap 1 and 51:40 10km trail route testing

Saturday Oct 13, 2012 #

12 PM

Running hills 39:51 [5] 3.75 km (10:38 / km)

10x30s/jog back recovery sandy hill reps with TP

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