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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PM

In the 7 days ending Nov 11, 2013:

activity # timemileskm+m
  Orienteering4 3:21:25 18.91(10:39) 30.44(6:37) 48638 /48c79%
  Weights1 45:00
  Cross1 30:00
  Core1 20:00
  Total7 4:56:25 18.91 30.44 48638 /48c79%

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Monday Nov 11, 2013 #

4 PM

Cross 30:00 [2]

Easy cross-ski and bike session in the gym to work out the soreness from the weekend's racing.
5 PM

Core 20:00 [3]

Mix of core exercises with BOSU, Swiss ball and dumbbells.

Sunday Nov 10, 2013 #

11 AM

Orienteering race 1:07:35 [4] *** 8.16 km (8:17 / km) +300m 7:00 / km
ahr:157 max:168 spiked:16/20c shoes: Inov-8 x-talons

Ran Brown (6.9k, 300m) at ESOC's Pentland Hills event, coming in 10th. Solid run, no major errors, just tough with the climb and the heather!

Saturday Nov 9, 2013 #

1 PM

Orienteering race 48:50 [4] ** 10.28 km (4:45 / km) +66m 4:36 / km
ahr:160 max:169 spiked:22/28c shoes: Adidas Adizero

Ran M40+ (6.1k, 50m) at ESOC's Edinburgh Southern Nopesport league race, coming in 5th. Small bobbles here and there and the wrong CD cost me a place….grrr….

Thursday Nov 7, 2013 #

7 PM

Orienteering 40:00 [3] 5.0 km (8:00 / km) +70m 7:29 / km
shoes: Inov-8 x-talons

LOG club night involving kite hanging, warm up then pairs aiming off exercise on South Common followed by warm down.

Wednesday Nov 6, 2013 #

6 PM

Weights 45:00 [3]

Warm up and drills, then 2 sets of 8 exercises (sit up with med ball, one leg supported squat with hop, one legged calf raises, 6 direction lunge, one legged press-up, squats, one legged alternate bicep curls, one legged overhead press) with 600m runs at 3k pace in between every 4 exercises.

Tuesday Nov 5, 2013 #

9 AM

Orienteering 45:00 [2] 7.0 km (6:26 / km) +50m 6:12 / km
shoes: Inov-8 x-talons

Ran around Chambers Farm Wood, updating the map and checking control sites for our LOG event there in four weeks time

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