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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sandrunner

In the 7 days ending Mar 16, 2013:

activity # timemileskm+m
  Running11 5:59:44 39.99(9:00) 64.36(5:35)
  Orienteering2 1:58:38 8.79(13:30) 14.15(8:23)
  Total13 7:58:22 48.78(9:48) 78.51(6:06)

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SuMoTuWeThFrSa

Saturday Mar 16, 2013 #

12 PM

Running 19:12 [2] 2.8 km (6:51 / km)

HH with TP.

Note

Check TP's Garmin as time and distance estimated as only started mine at halfway so just doubled.
2 PM

Running race 24:20 [5] 6.0 km (4:03 / km)

HH relay. AC ran leg 1 and came back in lead!! I had lonely run until overtaken after approx 4k by much faster runner. TP ran very well to only drop 1 place. BJ brought us back to 2nd overall and 1st mixed team :-) Tough course, downhill for 3k, flat muddy section, then back up hill for 2.5k plus!!
3 PM

Running warm up/down 15:31 [3] 3.0 km (5:10 / km)

With AC.

Friday Mar 15, 2013 #

8 PM

Running 11:00 [2] 2.0 km (5:30 / km)

Thursday Mar 14, 2013 #

2 PM

Orienteering 1:00:00 [1] 3.0 km (20:00 / km)

At HH with JP.
3 PM

Running 38:31 [3] 6.02 km (6:24 / km)

HH relay route recce with JP.

Wednesday Mar 13, 2013 #

12 PM

Running warm up/down 23:02 [2] 3.8 km (6:04 / km)

With JP at R5k.

Running intervals 19:53 [3] 3.2 km (6:13 / km)

R5k start to 400m post x 4 at JP's fast sustainable pace with recovery jog back to start between each. 102.72/172.11/110.81/209.62/100.1/191.9/100/206.64.

Running warm up/down 14:05 [2] 2.0 km (7:03 / km)

With JP.
7 PM

Orienteering race 58:38 [4] 11.15 km (5:16 / km)

With TP. Decent run, strong finish.

Tuesday Mar 12, 2013 #

7 PM

Running 18:16 [2] 2.8 km (6:31 / km)

SE dunes. N boardwalk still flooded. Opted for short, easy session. Didn't fancy encountering wild dogs in woods!!

Monday Mar 11, 2013 #

6 PM

Running warm up/down 6:21 [2] 1.08 km (5:53 / km)

Club session. Icy wind, some snow. BD, ST, RC, GW, TP, SL, CJ, MR, NA.
7 PM

Running intervals 31:58 [3] 6.2 km (5:09 / km)

Club session. Classed as long intervals but they were 387m, 447m, 669m, 560m, 512m, 788m, 740m. Took most relatively easy - 94s, 102, 151, 129, 115, 164, 162. Recovery jogs 2:30-3:00.

Running warm up/down 3:59 [2] 0.55 km (7:15 / km)

Sunday Mar 10, 2013 #

9 AM

Running warm up/down 13:04 [2] 2.51 km (5:12 / km)

With TP.

Running race 40:41 [3] 10.0 km (4:04 / km)

With TP. Lots of positives but TP unable to push on when it mattered. Sugar spike probable cause.
3 PM

Running long 1:19:51 [2] 12.4 km (6:26 / km)

With JP. Lap 1 in 73:00 including brief chat with Mary Dean S of Fisherman's and red squirrel spotting S end Dobsons Ride.

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