Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: c.underwood

In the 7 days ending Apr 6, 2009:

activity

time

miles

Orienteering

2:35:07

12.21

(12:42)

19.65

(7:54)

1100

58 /

65c

89%

Running

2:08:44

17.0

(7:34)

27.36

(4:42)

Total

4:43:51

29.21

(9:43)

47.01

(6:02)

1100

58 /

65c

89%

0:58

0:00

» now

Monday Apr 6, 2009 #

Note
(rest day)

Long weekend, practice cancled, so I took a rest day.

Sunday Apr 5, 2009 #

Orienteering race 58:49 [3] *** 8.2 km (7:10 / km) +400m 5:46 / km
spiked:13/14c shoes: Asics, Hyper - XC

C • Sunday race 2

Sunday Long Red - Splits

Saturday Apr 4, 2009 #

Orienteering race (Sprint) 17:26 [3] 2.25 km (7:45 / km) +60m 6:50 / km
spiked:14/15c shoes: Asics, Hyper - XC

Orienteering race (Relay) 40:01 [3] *** 5.0 km (8:00 / km) +380m 5:48 / km
spiked:16/18c shoes: Asics, Hyper - XC

Saturday GreenB_4pt - Splits

Friday Apr 3, 2009 #

Event: OCIN 25th Anniversary / Flying Pig XIII / Relay Champs

Orienteering race 38:51 [3] *** 4.2 km (9:15 / km) +260m 7:04 / km
spiked:15/18c shoes: Asics, Hyper - XC

Friday Middle Red - Splits

Thursday Apr 2, 2009 #

Running warm up/down 4:10 [3] 0.5 mi (8:20 / mi)
shoes: New Balanced 767

Running long 50:12 [3] 6.2 mi (8:06 / mi)
shoes: New Balanced 767

Note

We warmed up, did static stretching, 8 minute abs, pushups, and dynamic stretches. Then the distance ran six miles, and stretched again.

Wednesday Apr 1, 2009 #

Running warm up/down 7:40 [3] 1.0 mi (7:40 / mi)
shoes: New Balanced 767

Running tempo 6:33 [3] 1.0 mi (6:33 / mi)
shoes: New Balanced 767

Running tempo 6:21 [3] 1.0 mi (6:21 / mi)
shoes: New Balanced 767

Running tempo 5:51 [3] 1.0 mi (5:51 / mi)
shoes: New Balanced 767

Running warm up/down 12:59 [3] 1.5 mi (8:39 / mi)
shoes: New Balanced 767

Note

Today we did a 800 warmed up, stretched, did 8 minute abs, pushups, and then the distance did another 800 warmed.

Then we did three, one mile, repeats. We tried to make each one faster, and we did. Between each mile, we walked a 100 and jogged a 300 for a recovery. Then we did a slow cool down, off of the track, and stretched.

Tuesday Mar 31, 2009 #

Running warm up/down 3:30 [3] 0.5 mi (7:00 / mi)
shoes: New Balanced 767

Running 31:28 [3] 4.3 mi (7:19 / mi)
shoes: New Balanced 767

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