Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sandrunner

In the 7 days ending Feb 22, 2014:

activity

time

miles

Running

4:47:57

34.94

(8:14)

56.23

(5:07)

Orienteering

2:36:10

7.83

(19:57)

12.6

(12:24)

Walking

1:15:36

2.69

(28:06)

4.33

(17:28)

Total

8:39:43

45.46

(11:26)

73.16

(7:06)

2:06

0:00

» now

Saturday Feb 22, 2014 #

2 PM

Running warm up/down 28:24 [3] 4.48 km (6:20 / km)

With TP.

Running warm up/down 6:23 [2] 0.94 mi (6:49 / mi)

With TP.

Running race 41:55 [4] 9.85 km (4:15 / km)

Steady start but opted to push on up hill as CW looked strong during opening km. Shortly after caught PR then KT entering woods but he battled back. Caught him again on track before woods then overtook another on uphill woods section.

90.12
95.51
97.68
112.08
92.22
83.89
88.46
87.25
95.58
123.79
113.45
119.6
111.14
123.31
106.11
84.04
86.25
92.48
95.32
133.54
113.22
121.25
108.18
86.94
54.22 (251m)

Running warm up/down 32:35 [2] 4.72 km (6:54 / km)

With TP.

Friday Feb 21, 2014 #

11 AM

Orienteering 1:19:10 [2] 8.3 km (9:32 / km)

New POC. Time includes accuracy checking, assisting some novices and general exploring.

Thursday Feb 20, 2014 #

6 PM

Running warm up/down 20:38 [2] 3.47 km (5:57 / km)

With TP at R5k.

Running intervals 11:16 [4] 2.3 km (4:54 / km)

8x250m/30 secs recovery with TP.

51.11/50.78/51.05/51.33/50.55/49.73/50.12/49.4

Running warm up/down 19:11 [2] 3.37 km (5:42 / km)

Wednesday Feb 19, 2014 #

6 PM

Running warm up/down 8:24 [3] 1.55 km (5:25 / km)

Club session.

Running tempo 31:00 [3] 6.8 km (4:34 / km)

2x3.2km with 400m walk recovery. Fish loop a/c then Sel loop a/c and back to Fish via c/w section. Ran with ML as he didn't know route.

3:52/7:46/11:38/12:32
4:06/8:06/11:50/12:29