Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ShadowCaster

In the 30 days ending Apr 30, 2011:

activity

time

miles

Run

17:13:08

109.09

(9:28)

175.56

(5:53)

Biking

1:46:42

21.86

(12.3/h)

35.18

(19.8/h)

Total

18:59:50

130.95

(8:42)

210.74

(5:25)

1:18

0:00

» now

Friday Apr 29, 2011 #

Run tempo 37:34 [3] 7.7 km (4:53 / km)

Run warm up/down 15:41 [1] 2.33 km (6:44 / km)

Thursday Apr 28, 2011 #

Run (Orienteering) 47:00 [2] 5.0 km (9:24 / km)

picking up controls at grey mt. GPS watch crapped out, so guessed distance.

Wednesday Apr 27, 2011 #

Run intervals 9:20 [5] 2.4 km (3:53 / km)

seemed a bit easier than last week - probably 'cause the track wasn't soft like last week. Still, the big lump of greasy stew in my stomach didn't help.

Run warm up/down 31:46 [1] 5.4 km (5:53 / km)

Monday Apr 25, 2011 #

Run (Hash) 38:21 [1] 5.98 km (6:25 / km)

Sunday Apr 24, 2011 #

Run long 1:13:18 [1] 12.43 km (5:54 / km)

Friday Apr 22, 2011 #

Run tempo 30:00 [3] 5.96 km (5:02 / km)

3x 10min @ Tpace + 2min jog

Run warm up/down 22:56 [1] 3.84 km (5:58 / km)

Wednesday Apr 20, 2011 #

Run intervals 9:58 [5] 2.6 km (3:50 / km)

Ran on outdoor track - felt very tired and slugish - this was hard.

Run warm up/down 38:46 [1] 5.81 km (6:40 / km)

Tuesday Apr 19, 2011 #

Run intervals (Orienteering) 21:01 [4] 4.37 km (4:49 / km)

O-training on downtown map

Run warm up/down 12:45 [1] 1.86 km (6:51 / km)

Monday Apr 18, 2011 #

Run (Hash) 26:58 [1] 4.04 km (6:40 / km)

Saturday Apr 16, 2011 #

Biking 50:00 [1] 17.28 km (20.7 kph)

bike ride with Finn on the back and georgi around miles canyon loop.

Friday Apr 15, 2011 #

Run warm up/down 18:51 [1] 3.42 km (5:31 / km)

Run tempo 40:00 [3] 7.47 km (5:21 / km)

half on trails, snowy and so pace was probably too low.

Thursday Apr 14, 2011 #

Run 29:15 [1] 5.32 km (5:30 / km)

tired and dizzy - this was hard

Wednesday Apr 13, 2011 #

Run intervals 8:00 [5] 2.0 km (4:00 / km)

5x 400mR - was short time, so short warmup/cool down

Run 22:49 [1] 3.87 km (5:54 / km)

Tuesday Apr 12, 2011 #

Run 55:00 [1] 7.5 km (7:20 / km)

o-training a CGC - did lots of stairs

Monday Apr 11, 2011 #

Run (Hash) 35:00 [1] 5.0 km (7:00 / km)

Saturday Apr 9, 2011 #

Run intervals 14:15 [4] 3.46 km (4:07 / km)

Run 26:57 [1] 4.68 km (5:46 / km)

Friday Apr 8, 2011 #

Run tempo 23:54 [3] 5.0 km (4:47 / km)

cruise intervals 5x (1km T + 1 min jog). This seemed pretty hard.

Run 23:01 [1] 4.03 km (5:43 / km)

Wednesday Apr 6, 2011 #

Run intervals 12:16 [5] 3.2 km (3:50 / km)

4x (2x(200mR + 200jog) + 400mR +400jog)

Run 43:34 [1] 6.05 km (7:12 / km)

Tuesday Apr 5, 2011 #

Run 48:42 [1] 8.1 km (6:01 / km)

ran to CGC, then 28 min indoor O-training.

Long run for the week - was kind of short. Realized I shoudn't be doing more than 25% of my mileage, so my long runs have probably been too long - might explained why I have low eneryg/desire to subsequent training.

Saturday Apr 2, 2011 #

Run 3:20 [5] 0.8 km (4:10 / km)

8x100 m relaxed strides w/ 100 jog btwn

Run 36:40 [1] 6.75 km (5:26 / km)

Friday Apr 1, 2011 #

Run 41:00 [1] 6.5 km (6:18 / km)

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