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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: daedalus

In the 30 days ending Jun 30, 2015:

activity # timemileskm+m
  terrain run4 56:36 7.18(7:53) 11.55(4:54) 330
  orienteering1 11:53 0.96(12:20) 1.55(7:40)11c
  Total4 1:08:29 8.14(8:25) 13.1(5:14) 33011c

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Monday Jun 22, 2015 #

terrain run intervals 13:00 [5] 2.63 km (4:57 / km) +75m 4:20 / km

Witch's tower approach
The course is a little bit longer than I previously thought, so I am going back and editing the previous sessions.
15 x 175m with 30-50s rest
47-56s each with most between 49-53s
average 52s
The shorter rest caused larger variation in time as running too fast on one made me tired and slower on the next one.

Friday Jun 12, 2015 #

terrain run 26:00 [5] 5.25 km (4:57 / km) +150m 4:20 / km

Witch's tower approach
15 x 175m with 30-50s rest
First half 48-51s each, second half 50-53s
Three longer rests of 5min each
upper 80Fs

Monday Jun 8, 2015 #

terrain run intervals 12:30 [4] 2.63 km (4:46 / km) +75m 4:10 / km

Witch's tower approach
15 x 175m av. 50s
30-45s walk rest
3m jog rest every km

Sunday Jun 7, 2015 #

terrain run intervals 5:06 [4] 1.05 km (4:51 / km) +30m 4:15 / km

Witch's tower approach repeats (mostly as a warmup).
6 x 175m in about 51s each with 45s jog rest (except for one 2m rest)
Actually the first one and the one after the rest were 47s each

orienteering tempo (sprint) 11:53 [4] ** 1.55 km (7:40 / km)
11c

butterfly
Pretty thick for a sprint, also many of the control features no longer exist.
(splits corrupted)

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