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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sandrunner

In the 7 days ending Nov 24, 2012:

activity # timemileskm+m
  Running12 6:26:22 43.38(8:54) 69.82(5:32)
  Orienteering1 1:02:51 2.8(22:29) 4.5(13:58)
  Total13 7:29:13 46.18(9:44) 74.32(6:03)

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SuMoTuWeThFrSa

Saturday Nov 24, 2012 #

12 PM

Running warm up/down 16:57 [2] 2.24 km (7:34 / km)

With TP.
1 PM

Running warm up/down 34:08 [2] 3.95 km (8:38 / km)

Watching women's race from various locations, running between.
2 PM

Running race 41:00 [5] 9.6 km (4:16 / km)

Tough in mud. Start was slightly too fast in hindsight although it felt controlled. Lost it too much on 2nd lap. Game over!!

Friday Nov 23, 2012 #

6 PM

Running 39:00 [2] 6.2 km (6:17 / km)

Jubilee trail laps with JP. Mainly steady but a few faster laps. Each lap 390m.

Thursday Nov 22, 2012 #

7 PM

Running 27:31 [3] 5.44 km (5:03 / km)

R5k PE run with a few 50-150m efforts thrown in. With TP. Nice and light after last night's effort and thinking ahead to Saturday which will be tough in the mud. Chatted about recent races and strategy for Saturday.

Wednesday Nov 21, 2012 #

1 PM

Orienteering 1:02:51 [1] 4.5 km (13:58 / km)

6 PM

Running warm up/down 11:11 [2] 2.14 km (5:14 / km)

Running warm up/down 11:41 [2] 1.36 km (8:35 / km)

With TP and JP.
7 PM

Running race 18:35 [5] 5.0 km (3:43 / km)

R5K Torchlight.

Running warm up/down 12:00 [1] 1.5 km (8:00 / km)

With TP and JP.

Tuesday Nov 20, 2012 #

5 PM

Running 24:14 [3] 5.4 km (4:29 / km)

R5k fartlek.

Monday Nov 19, 2012 #

6 PM

Running warm up/down 13:44 [1] 1.85 km (7:26 / km)

Club session

Running intervals 34:01 [3] 6.2 km (5:29 / km)

Club session. 10 efforts. I did full session but took easy due to racing yesterday and probably Wednesday and Saturday. First 4 approx 4 mins/k, 5 at approx 3.48 pace and last one at 4 again. Distances 232-482m. Recoveries 1.26-2.59 jogs.

Running warm up/down 6:37 [1] 0.96 km (6:54 / km)

Club session.

Sunday Nov 18, 2012 #

8 AM

Running warm up/down 21:41 [2] 3.76 km (5:46 / km)

With TP.
9 AM

Running race 37:41 [5] 10.0 km (3:46 / km)

:-). TP did 39.10.
10 AM

Running warm up/down 36:21 [2] 4.22 km (8:37 / km)

With TP.

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