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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: div

In the 7 days ending Oct 23, 2005:

activity # timemileskm+mload
  Orienteering2 4:24:03 11.62(22:43) 18.7(14:07) 135014 /35c40%23764.5
  Easy run7 2:34:20 15.6(9:54) 25.1(6:09) 13012196.7
  Stretching6 1:00:004800.0
  Medium Pace Run2 41:00 6.21(6:36) 10.0(4:06)3690.0
  R run2 2:00 0.43(4:36) 0.7(2:51)180.0
  Total7 8:41:23 33.86 54.5 148014 /35c40%44631.2
averages - weight:80.9kg

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MoTuWeThFrSaSu

Sunday Oct 23, 2005 #

Easy run warm up/down 15:00 [3] 2.5 km (6:00 / km) +100m 5:00 / km
shoes: Adidas Predator TRX

Stretching 5:00 [3]

Orienteering race 1:30:03 [4] *** 6.7 km (13:26 / km) +550m 9:32 / km
spiked:14/16c shoes: Adidas Predator TRX

Very good run, except couple controls at the beginning.

Blue - Splits

Saturday Oct 22, 2005 #

Event: O in the (*) Oaks
 

Orienteering race 2:54:00 [4] *** 12.0 km (14:30 / km) +800m 10:53 / km
19c shoes: Adidas Predator TRX

Very hard and steep plus huge buble in the middle - 30min lost.

Easy run warm up/down 10:00 [3] 1.6 km (6:15 / km) +30m 5:43 / km
shoes: Adidas Predator TRX

Warmup to the start.

Blue - Splits

Friday Oct 21, 2005 #

Note

W14: E 3k

Easy run 20:20 [3] 3.2 km (6:21 / km)
weight:81kg shoes: Asix GT-2100

Easy, very easy.

Stretching 10:00 [3]
shoes: Asix GT-2100

Thursday Oct 20, 2005 #

Note

W14: E 5k

Easy run 31:00 [3] 5.0 km (6:12 / km)
shoes: Asix GT-2100

Very easy 5k in the eve of A-meet on Saturdy.

Stretching 10:00 [3]
shoes: Asix GT-2100

Wednesday Oct 19, 2005 #

Note

W14: Ti* 3x1.6 at T-pace with 1min jog.

Easy run warm up/down 14:00 [3] 2.8 km (5:00 / km)
shoes: Asix GT-2100

Medium Pace Run intervals 21:00 [4] 5.0 km (4:12 / km)
shoes: Asix GT-2100

Long intervals 3x1600 with 1 min rest between. Felt hard, especially the last one. Mostly Cardio, but legs also.

R run intervals 1:00 [4] 0.3 km (3:20 / km)
shoes: Asix GT-2100

Completed with 1x300 repeat - was very light.

Stretching 10:00 [3]

Tuesday Oct 18, 2005 #

Note

W14: I-1 5x1000 with 3min jog + 4x100

Easy run warm up/down 12:00 [3] 1.8 km (6:40 / km)
weight:80.8kg shoes: Asix GT-2100

R run intervals 1:00 [4] 0.4 km (2:30 / km)
shoes: Asix GT-2100

Strides. 2x100 before + 2x100 after. No sharpeness in the muscles.

Medium Pace Run intervals 20:00 [4] 5.0 km (4:00 / km)
ahr:150 shoes: Asix GT-2100

Intervals, 3x1000, 1x1200, 1x800 at I pace (or close, actual speed was lower than required but afforts were adequate), with 300-400m jog between reps.

Easy run 15:00 [2] 1.8 km (8:20 / km)
shoes: Asix GT-2100

Jogging between intervals till almost full recovery.

Stretching 15:00 [3]
shoes: Asix GT-2100

Monday Oct 17, 2005 #

Easy run (Treadmill) 37:00 [3] 6.4 km (5:47 / km)
shoes: Asix GT-2100

Recovery after weekend, felt slightly tired all day long.

Stretching 10:00 [3]
weight:80.8kg shoes: Asix GT-2100

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