Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lulu

In the 7 days ending Jun 16, 2013:

activity	#	time	miles		km		+m
Running	2	1:07:09	3.55	(18:54)	5.72	(11:44)	140
Orienteering	1	25:28	2.61	(9:45)	4.2	(6:04)	30
Total	3	1:32:37	6.16	(15:02)	9.92	(9:20)	170

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Saturday Jun 15, 2013 #

1 PM

Orienteering race 25:28 [4] 4.2 km (6:04 / km) +30m 5:51 / km

Salford Urban Race. Could only do the WJ (W16-) course because I'm apparently still not old enough to cross roads safely by myself-.- But the distance was alright and the course was quite enjoyable apart from a couple of long, boring legs along the river. Was pretty happy with my time and I came 1st (only out of 5 but still....) ;)

Thursday Jun 13, 2013 #

7 PM

Running warm up/down 20:00 [3] 0.6 km (33:20 / km)

HARRIERS.
600m jog. 10 mins drills. Another 600m with 3x 100m push and 3x 100m jog.

Running intervals 10:00 [5] 0.7 km (14:17 / km)

HARRIERS.
5x 100m, 5x 40m - fast.

Tuesday Jun 11, 2013 #

5 PM

Running hills 7:09 [5] 1.2 km (5:57 / km) +140m 3:46 / km

Second hill session. Slightly faster than last time and felt a bit stronger. But the weather wasn't as hot and it was slightly drizzly which was nice. 1.39, 1.43, 1.48, 1.56.

Running warm up/down 30:00 [2] 2.0 mi (15:00 / mi)

10 mins run there, 5 mins stretching (mainly my calves) and 15 mins slow jog back.

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