Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: div

In the 7 days ending Jun 25, 2005:

	activity	#	time	miles		km		+m				load
	Orienteering	2	4:05:14	12.37	(19:50)	19.9	(12:19)	495	19 /	36c	52%	23091.0
	Easy run	6	3:40:52	23.61	(9:21)	38.0	(5:49)	305				17669.3
	Stretching	5	40:00									3200.0
	Medium Pace Run	1	20:45	2.98	(6:57)	4.8	(4:19)					1660.0
	Strength	2	15:00									1200.0
	R run	1	1:00	0.25	(4:01)	0.4	(2:30)					90.0
	Total	7	9:02:51	39.21		63.1		800	19 /	36c	52%	46910.3
averages - sleep:7.5 weight:79.5kg

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Saturday Jun 25, 2005 #

Event: Burton Creek state park

Orienteering race 2:23:14 [4] *** 12.0 km (11:56 / km) +150m 11:14 / km
spiked:5/17c shoes: Adidas Predator TRX

Total disaster. Official 8.7km, real 12km.

Blue - Splits

Friday Jun 24, 2005 #

Easy run (Treadmill) 28:00 [3] 5.0 km (5:36 / km)
shoes: Asix GT-2090

Stretching 5:00 [3]

Thursday Jun 23, 2005 #

Easy run hills 1:15:00 [3] 13.0 km (5:46 / km) +150m 5:27 / km
weight:79.6kg shoes: Asix GT-2090

Tilden park. Was very cold, ~13C, so wear two layers plus long sleves top. Was hard despite slow pace.

Stretching 5:00 [3]

Wednesday Jun 22, 2005 #

Easy run hills 54:52 [3] 10.0 km (5:29 / km) +125m 5:10 / km
weight:79.6kg shoes: Asix GT-2090

Easy evening run at Tilden park from Inspiration point. Was surprisingly easy at a given pace 8:30m/m.

Stretching 5:00 [3]

Tuesday Jun 21, 2005 #

Easy run warm up/down 25:00 [3] 4.0 km (6:15 / km)
weight:79.6kg shoes: Asix GT-2090

Warmup and cooldown. Wasn't easy.

R run intervals (Strides) 1:00 [4] 0.4 km (2:30 / km)
shoes: Asix GT-2090

Strides, 4x100 easy.

Medium Pace Run intervals (LT) 20:45 [3] 4.8 km (4:19 / km)
shoes: Asix GT-2090

Intervals at LT pace, 3x1600 with 100m jog between. Splits:

6:40, 6:58, 6:58.

Close to 10km pace.

Stretching 15:00 [3]

Yoga stile

Strength 10:00 [3]

Horizontal bars complex. Bench press, back, and etc.

Monday Jun 20, 2005 #

Easy run 28:00 [3] 5.0 km (5:36 / km)
slept:7.5 weight:79.6kg shoes: Asix GT-2090

Easy boring run in GYM. Hate this device called treadmill. 5K is comparable to 10k trail run, not less.

Stretching 10:00 [3]

Strength 5:00 [3]

Pushups 1x60; weights 2x7kg, upper body varety.

Sunday Jun 19, 2005 #

Orienteering race 1:42:00 [5] *** 7.9 km (12:55 / km) +345m 10:36 / km
max:164 spiked:14/19c weight:79kg shoes: Adidas Predator TRX

Mt Pinos B;lue course. Started slowly, forest was open and nice. Did first small mistake on the way to #9 - lost 2min, but relocated quickly. Climbed wrong reentrant.
Big mistake on the way to #12 - was to low (actually, wasn't sure about my position - map and terain didnt match, better was to run through #8 as decided initially, but saw a nice forest and contured, lost 6 min).
Disaster at the #17 and #19 - simple controls but was probably tired and lost more than 10min.

Easy run 10:00 [3] 1.0 km (10:00 / km) +30m 8:42 / km
shoes: Adidas Predator TRX

Warmup. Better than yesterday, but still no tonus in legs.

Blue - Splits

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