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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Jul 22, 2017:

activity # timemileskm+m
  Orienteering5 2:23:36 18.23(7:53) 29.34(4:54) 415
  Running5 2:11:55 15.1 24.3 95
  Strength3 45:00
  Core1 10:00
  Total5 5:30:31 33.33 53.64 510

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SuMoTuWeThFrSa

Saturday Jul 22, 2017 #

Note
(rest day)

PM Stretch 60min.

Friday Jul 21, 2017 #

Orienteering 34:10 [3] 6.02 km (5:41 / km) +150m 5:03 / km
shoes: Inov-8 OROC 280 2016

PM Training at Oborniki Slaskie at 1:10000. Really happy with this training, only a few small hooks. Feeling comfortable in this type of terrain. Warm out 28C.

Orienteering warm up/down 11:00 [2] 1.79 km (6:09 / km) +45m 5:28 / km
shoes: Inov-8 OROC 280 2016

PM Warm down on the map looking at a few things.

Running 10:00 [3]

PM Core.

Note

PM Stretch 60min.

Thursday Jul 20, 2017 #

Running warm up/down 15:15 [2] 3.27 km (4:40 / km) +10m 4:36 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm up run.

Orienteering 13:48 [4] 3.7 km (3:44 / km) +5m 3:42 / km
shoes: Nike Air Zoom Elite 8 2017

PM Sprint training at Kozanow Wschod at 1:4000. Solid training. A few small hesitations and two slightly longer route choice. Managed to push the pace and still be in control. Warm out 28C.

Running warm up/down 15:30 [2] 2.89 km (5:22 / km) +10m 5:16 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

Wednesday Jul 19, 2017 #

Note
(rest day)

PM Stretch 75min.

Tuesday Jul 18, 2017 #

Running warm up/down 15:15 [2] 3.24 km (4:42 / km) +10m 4:38 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm up run.

Orienteering 15:08 [4] 4.0 km (3:47 / km) +5m 3:46 / km
shoes: Nike Air Zoom Elite 8 2017

PM Sprint training at Wroclaw- Kuzniki at 1:4000. Really nice sprint map. Made one 10sec mistake as I didn't notice one artificial fence until it was slightly too late, other than this I managed to pick the best routes and constantly push the pace as much as possible. Nice out 25C.

Running warm up/down 15:15 [2] 2.91 km (5:14 / km) +5m 5:12 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm down run.

Strength 15:00 [3]
shoes: Nike Air Zoom Elite 8 2017

PM Strength/Core.

Note

PM Stretch 20min.

Monday Jul 17, 2017 #

Running warm up/down 5:10 [2] 0.91 km (5:41 / km) +10m 5:23 / km
shoes: Inov-8 OROC 280 2016

PM Short warm up to the start.

Orienteering 40:58 [3] 6.36 km (6:26 / km) +190m 5:36 / km
shoes: Inov-8 OROC 280 2016

PM Training at Oborniki Slaskie at 1:10000. A few small mistakes and one stupid one near the end that was probably close to 2min...didn't double check my compass when I though I had my sight set on a feature in the distance. Still a great session. These woods were much nicer than the other map I was on. Nice out 23C.

Core 10:00 [3]

PM Core.

Sunday Jul 16, 2017 #

Running warm up/down 15:30 [2] 3.11 km (4:59 / km) +15m 4:52 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm up run.

Orienteering 15:55 [4] 4.2 km (3:47 / km) +10m 3:45 / km
shoes: Nike Air Zoom Elite 8 2017

PM Sprint training at Wroclaw- Kliniki at 1:4000 (sprint final from the world cup last fall). A solid training. Made really good route choices, had a few hesitations and one 5-10s mistake. Hard to keep a smooth flow in some places since there were not controls. Had to jump alot of fences where the gates were closed. Knee was fine. Nice out 23C.

Running warm up/down 20:00 [2] 3.92 km (5:06 / km) +20m 4:59 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm down run.

Running warm up/down 10:00 [2] 2.08 km (4:48 / km) +10m 4:42 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm up run.

Orienteering 12:37 [4] 3.27 km (3:51 / km) +10m 3:48 / km
shoes: Nike Air Zoom Elite 8 2017

PM Sprint training #2 at Wroclaw- Politechnika at 1:4000. Another great session but shorter. Good routes, a few hesitations. Knee was a bit sore after this one. Nice out 22C.

Running warm up/down 10:00 [2] 1.97 km (5:05 / km) +5m 5:01 / km
shoes: Nike Air Zoom Elite 8 2017

PM Warm down run.

Strength 15:00 [3]

PM Strength/Core.

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