Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: c.underwood

In the 7 days ending May 8, 2010:

activity	#	time	miles		km		+m
Orienteering	2	1:51:21	7.39	(15:04)	11.9	(9:21)	450
Running	4	1:44:04	11.76		18.93
Total	6	3:35:25	19.16		30.83		450

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Saturday May 8, 2010 #

Event: WCOC / US Team A-Meet/WRE

Orienteering race 39:01 [3] 4.4 km (8:52 / km) +120m 7:48 / km
shoes: Asics, Hyper - XC

Red Y Day 1: Middle - Splits

Friday May 7, 2010 #

Running warm up/down 8:19 [3] 1.1 mi (7:34 / mi)
shoes: Vibram KSO

Running tempo 15:41 [5] 3.0 mi (5:14 / mi)
shoes: Vibram KSO

This was an Intense work out. I did four sets of a 400 and then a 800 with 4 minutes rest between each one. The 400s were supposed to be on the 1:05 and the 800s were supposed to be on the 2:15, but here is what I did:

4 - 1:03 4 - 1:05 4 - 1:05 4 - 1:08
8 - 2:16 8 - 2:19 8 - 2:20 8 - 2:22

we also did over a hundred pushups and situps beforehand so I was dead by the end and took a nice slow cool down.

Running warm up/down 13:33 [3] 1.64 mi (8:15 / mi)
shoes: Vibram KSO