Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Aragorn

In the 30 days ending Jun 30, 2017:

activity	#	time	miles		km		+m
Mapping/setting/control pickup	7	11:45:00	16.0		25.75
Running-Trail	13	8:46:59	61.77	(8:32)	99.4	(5:18)	205
Running-Road	10	8:34:56	70.27	(7:20)	113.1	(4:33)	268
Cycling	3	5:06:16	64.33	(4:46)	103.53	(2:58)	169
Orienteering	5	4:48:54	19.01	(15:12)	30.6	(9:26)	370
Running-Mixed	6	4:41:26	39.02	(7:13)	62.8	(4:29)	89
Core/Strength	12	3:50:00
Weights/strength	2	50:00
Total	28	48:23:31	270.4		435.17		1101

4:03

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Friday Jun 30, 2017 #

Running-Road 30:00 [3] 4.33 mi (6:56 / mi)
shoes: GT 2000 5

Core/Strength 20:00 [3]
shoes: GT 2000 5

Running-Road warm up/down 40:00 [3] 5.0 mi (8:00 / mi)
shoes: GT 2000 5

Thursday Jun 29, 2017 #

Running-Mixed 20:00 [3] 2.4 mi (8:20 / mi)
shoes: GT 2000 5

Running-Trail intervals 11:20 [5] 3.6 km (3:09 / km)
shoes: GT 2000 5

Core/Strength 20:00 [3]

Wednesday Jun 28, 2017 #

Running-Trail 30:00 [3] 4.44 mi (6:45 / mi)
shoes: GT 2000 5

Core/Strength 20:00 [3]

Running-Trail 2:30 [3] 0.8 km (3:07 / km)

Tuesday Jun 27, 2017 #

Running-Trail 51:00 [3] 8.02 mi (6:22 / mi)
shoes: GT 2000 5

Monday Jun 26, 2017 #

Orienteering 1:45:00 [1] 6.5 km (16:09 / km)
shoes: X Talon 212-3

Saturday Jun 24, 2017 #

Running-Trail (Terrain) 2:09:00 [2] 16.68 km (7:44 / km)
shoes: GT 2000 5

Gun Pt.

Friday Jun 23, 2017 #

Running-Road 23:53 [5] 4.0 mi (5:58 / mi) +15m 5:54 / mi
shoes: GT 2000 5

Running-Road 9:00 [3] 2.0 km (4:30 / km)
shoes: GT 2000 5

Thursday Jun 22, 2017 #

Running-Trail 27:00 [3] 3.0 mi (9:00 / mi)
shoes: GT 2000 5

Wednesday Jun 21, 2017 #

Running-Road 41:00 [3] 6.1 mi (6:43 / mi)
shoes: GT 2000 5

Tuesday Jun 20, 2017 #

Event: OLOU Summer Sprint Series #9 and #10

Running-Mixed 45:30 [3] 11.5 km (3:57 / km)
shoes: GT 2000 5

Ran with the group, then dropped summer school ppl + Jack + Antwine. Pace changed as expected, the way out was gradual uphill but the return was downhill, 6:40 average changed to 6:08

Core/Strength 20:00 [3]

Yay! Regular core not Wikle core!

Orienteering 17:25 [3] 1.9 km (9:10 / km)
shoes: X Talon 212-3

Orienteering race 11:19 [4] 1.7 km (6:39 / km)
shoes: X Talon 212-3

Long Sprint - Splits

Short Sprint - Splits

Monday Jun 19, 2017 #

Running-Mixed 1:00:00 [2] 7.9 mi (7:36 / mi)
shoes: GT 2000 5

W/C

Running-Trail 10:00 [5] 1.5 mi (6:40 / mi) +60m 5:56 / mi
shoes: GT 2000 5

so-called hill workout

Core/Strength 20:00 [3]

Mapping/setting/control pickup 1:30:00 [1] 2.0 mi (45:00 / mi)

Sunday Jun 18, 2017 #

Event: ICO - Holliday Park

Orienteering 22:00 [3] 3.1 km (7:06 / km)
shoes: X Talon 212-3

Orienteering 19:00 [3] 3.2 km (5:56 / km)
shoes: X Talon 212-3

Mispunched

Mapping/setting/control pickup 2:00:00 [3] 4.0 mi (30:00 / mi)
shoes: X Talon 212-3

Stressful control placing at H.P.

Advanced - Splits

Intermediate - Splits

Saturday Jun 17, 2017 #

Running-Trail 1:37:19 [2] 10.1 mi (9:38 / mi) +67m 9:26 / mi
shoes: GT 2000 5

jog around ec with dad

Friday Jun 16, 2017 #

Weights/strength 25:00 [3]

Running-Mixed 30:56 [3] 7.0 km (4:25 / km) +14m 4:23 / km
shoes: GT 2000 5

Easy jog with Johnathan

Running-Road 50:00 [3] 6.25 mi (8:00 / mi) +70m 7:44 / mi
shoes: GT 2000 5

The week's W/C

Thursday Jun 15, 2017 #

Running-Mixed 45:00 [3] 5.4 mi (8:20 / mi)
shoes: GT 2000 5

W/C

Running-Trail (fartlek) 18:20 [5] 5.0 km (3:40 / km)
shoes: GT 2000 5

Awesome weather 60 and super humid

Mapping/setting/control pickup 2:45:00 [1] 4.0 mi (41:15 / mi)
shoes: GT 2000 5

Core/Strength 15:00 [3]

Wednesday Jun 14, 2017 #

Running-Road 1:00:00 [3] 6.0 mi (10:00 / mi)
shoes: GT 2000 5

Weights/strength 25:00 [3]

Running-Trail 29:00 [3] 4.0 mi (7:15 / mi)
shoes: GT 2000 5

Running-Trail 2:00 [3] 0.6 km (3:20 / km)

Mapping/setting/control pickup 1:15:00 [1] 2.0 mi (37:30 / mi)
shoes: GT 2000 5

Tuesday Jun 13, 2017 #

Event: OLOU Summer Sprint Series #7 and #8

Running-Road 45:04 [3] 11.23 km (4:01 / km)
shoes: GT 2000 5

Pretty standard run with the front group

Core/Strength 20:00 [3]

Orienteering race 11:48 [4] 2.0 km (5:54 / km)
shoes: GT 2000 5

Orienteering 13:06 [3] 2.0 km (6:33 / km)
shoes: GT 2000 5

Stage1 - Splits

Stage2 - Splits

Monday Jun 12, 2017 #

Running-Road 30:00 [3] 4.5 mi (6:40 / mi) +36m 6:30 / mi
shoes: GT 2000 5

Mystic Bay.

Mapping/setting/control pickup 1:30:00 [1] 2.0 mi (45:00 / mi)
shoes: GT 2000 5

Sunday Jun 11, 2017 #

Cycling 2:20:00 [2] 29.0 mi (4:50 / mi)

Saturday Jun 10, 2017 #

Mapping/setting/control pickup 1:30:00 [1] 2.0 mi (45:00 / mi)
shoes: GT 2000 5

Friday Jun 9, 2017 #

Core/Strength 15:00 [3]

Running-Road 20:30 [3] 5.3 km (3:52 / km) +25m 3:47 / km
shoes: GT 2000 5

A little bit of a faster run

Running-Road 50:00 [3] 6.0 mi (8:20 / mi)
shoes: GT 2000 5

Running-Road 45:00 [3] 6.25 mi (7:12 / mi) +70m 6:57 / mi
shoes: GT 2000 5

Warmups/cooldowns for the week

Mapping/setting/control pickup 1:15:00 [1]

Thursday Jun 8, 2017 #

Running-Trail 30:26 [3] 7.01 km (4:20 / km) +30m 4:15 / km
shoes: GT 2000 5

Cycling 1:13:25 [3] 28.32 km (2:36 / km) +90m 2:33 / km

Core/Strength 25:00 [3]

Wednesday Jun 7, 2017 #

Running-Road 25:29 [3] 5.57 km (4:35 / km)
shoes: GT 2000 5

Core/Strength 25:00 [3]

Running-Trail 2:00 [3] 0.6 km (3:20 / km)

6x100 strides

Tuesday Jun 6, 2017 #

Running-Road 45:00 [3] 6.87 mi (6:33 / mi) +52m 6:24 / mi
shoes: GT 2000 5

Core/Strength 20:00 [3]

Monday Jun 5, 2017 #

Running-Trail 30:00 [3] 4.29 mi (7:00 / mi) +30m 6:51 / mi
shoes: GT 2000 5

Cycling 1:32:51 [3] 17.73 mi (5:14 / mi) +79m 5:10 / mi

Core/Strength 10:00 [3]

Sunday Jun 4, 2017 #

Running-Trail 57:04 [3] 5.11 mi (11:10 / mi) +18m 11:03 / mi
shoes: GT 2000 5

At Town Run

Saturday Jun 3, 2017 #

Orienteering 1:06:06 [3] 6.1 km (10:50 / km) +250m 9:00 / km
shoes: X Talon 212-3

Orienteering 15:48 [3] 2.5 km (6:19 / km) +70m 5:33 / km
shoes: X Talon 212-3

Orienteering 7:22 [4] 1.6 km (4:36 / km) +50m 3:59 / km
shoes: X Talon 212-3

OCIN_MMF_Adventure_Fest_2017_1 White - Splits

OCIN_MMF_Adventure_Fest_2017_2 Yellow - Splits

OCIN_MMF_Adventure_Fest_2017_5 Red - Splits

Friday Jun 2, 2017 #

Running-Mixed long 1:20:00 [3] 19.03 km (4:12 / km) +75m 4:07 / km
shoes: GT 2000 5

Long and hot

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