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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sandrunner

In the 7 days ending Jan 18, 2014:

activity # timemileskm+m
  Running6 4:48:39 32.22(8:58) 51.85(5:34)
  Orienteering2 1:59:10 8.39(14:12) 13.5(8:50)
  Skating1 1:30:05 3.11(29:00) 5.0(18:01)
  Total9 8:17:54 43.71(11:23) 70.35(7:05)

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SuMoTuWeThFrSa

Saturday Jan 18, 2014 #

11 AM

Running 24:09 [3] 5.25 km (4:36 / km)

Marine Lake from golf course.
5 PM

Running 20:00 [3] 4.0 km (5:00 / km)

12:03 streets plus plenty of 50m strides with TP prior to her race.
8 PM

Skating 1:30:05 [1] 5.0 km (18:01 / km)

With TP.

Friday Jan 17, 2014 #

1 PM

Orienteering 58:00 [2] 4.0 km (14:30 / km)

Formby.

Thursday Jan 16, 2014 #

6 PM

Running warm up/down 29:12 [2] 4.64 km (6:18 / km)

With TP.

Running intervals 14:25 [3] 2.29 km (6:18 / km)

8 x 250m Dobbies straight. Out at TP's 1500m pace, back at her 5km pace. 1 min recovery.

51.39
54.27
49.56
54.07
52.52
54.45
50.11
53.36

Running warm up/down 10:31 [2] 1.63 km (6:27 / km)

Wednesday Jan 15, 2014 #

8 PM

Orienteering race 1:01:10 [3] 9.5 km (6:26 / km)

With TP. Slow journey so late start and no warm up. Lots of decisions for Trace. Although sometimes slow the decisions seemed sound. 6:19 for final 1500m boosted the overall distance.

Tuesday Jan 14, 2014 #

12 PM

Running warm up/down 18:39 [2] 2.92 km (6:23 / km)

R5K area with JP.

Running intervals 19:56 [3] 3.3 km (6:02 / km)

3 x 1km (opening 1km of R5K race) at pace JP felt she could cope with. 2 mins between 1 and 2; 3:45 between 2 and 3 as Jess unsure whether she could do another. Overall not bad considering significant lack of recent training. Jess realised opening 400m on effort 1 was way too fast. Hill during second 400m was tough. Good learning.

4:23 - 95.8, 117.61, 50.31
4:51 - 109.37, 130, 51.72
4:57 - 107.55, 137.27, 51.4

Running warm up/down 19:13 [2] 2.74 km (7:01 / km)

Monday Jan 13, 2014 #

6 PM

Running warm up/down 8:59 [2] 1.45 km (6:12 / km)

Club run inc TP.

Running intervals 32:33 [3] 6.23 km (5:13 / km)

Club run.

1:45/379m/1:30/217m
1:40/433/4:12/701
1:12/297/3:37/556
1:01/260/2:13/255
2:30/657/3:02/401
2:00/521/2:02/266
1:28/439/2:47/322
1:04/360

Running warm up/down 5:04 [2] 0.86 km (5:54 / km)

Sunday Jan 12, 2014 #

8 AM

Running long 1:25:58 [3] 16.54 km (5:12 / km)

Club run.

59:13 lap 1 (11.17km)
24:03 half lap (4.9km)

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