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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: smittyo

In the 7 days ending Sep 18, 2015:

activity # timemileskm+mload
  Running1 1:34:56 6.34(14:58) 10.2(9:18) 215362.4
  Strength1 30:0060.0
  Intervals1 30:00 2.5(12:00) 4.02(7:27)117.0
  Orienteering1 20:53 1.41(14:49) 2.27(9:12) 2814 /17c82%111.6
  Total4 2:55:49 10.25 16.5 24314 /17c82%650.9

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Friday Sep 18, 2015 #

Event: BAOC: Truckee A-meet
 
4 PM

Orienteering race (Sprint) 20:53 intensity: (13 @1) + (17 @2) + (43 @3) + (16:14 @4) + (3:26 @5) ** 2.27 km (9:12 / km) +28m 8:40 / km
ahr:160 max:174 spiked:14/17c shoes: Inov8 xtalon 212 B

Sprint at Northstar Ski Resort. More hesitation and minor route baubles than I would have liked, but basically clean. Seems to have been a good run compared to my competition. I'm definitely rusty having not orienteered or really run off-trail since June.

Green Sprint - Splits

Tuesday Sep 15, 2015 #

6 PM

Intervals intervals 30:00 intensity: (6:00 @1) + (9:00 @2) + (3:00 @3) + (4:00 @4) + (8:00 @5) 2.5 mi (12:00 / mi)
shoes: Barefoot

HDR Track interval workout. Same as last week. 7 minutes of 200 hard/100 easy. 3 reps.

Monday Sep 14, 2015 #

2 PM

Strength 30:00 [2]

Weights at the gym

Saturday Sep 12, 2015 #

7 AM

Running 1:34:56 intensity: (2:44 @1) + (10:15 @2) + (35:19 @3) + (46:38 @4) 6.34 mi (14:58 / mi) +215m 13:33 / mi
ahr:143 max:162 shoes: Inov8 TrailRoc

Run at Mammoth Lakes from hotel up to the Twin lakes and return.

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