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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: D-MAN

In the 7 days ending Jul 16, 2022:

activity # timemileskm+m
  Running3 2:04:28 17.36(7:10) 27.94(4:27)
  Orienteering3 1:22:50 10.8(7:40) 17.38(4:46) 275
  Strength1 15:00
  Core1 10:00
  Total5 3:52:18 28.16 45.32 275

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SuMoTuWeThFrSa

Friday Jul 15, 2022 #

Running warm up/down 15:00 [2] 3.1 km (4:50 / km)
shoes: Nike Air Zoom Pegasus 37 Black

AM Warm up run.

Thursday Jul 14, 2022 #

Orienteering 25:00 [2] 3.33 km (7:30 / km) +215m 5:41 / km
shoes: Inov-8 OROC 280 Red 2022

AM Middle Model at Oak Mountain State Park. Really nice forest. Felt very good technically today, took the running pretty easy and walked most of the steeper hills. Hot out 28C.

Orienteering 10:30 [2] 2.13 km (4:56 / km) +6m 4:52 / km
shoes: Nike Air Zoom Pegasus 37 Black

PM Sprint Model at U of Alabama. 7:30 easy, 3:30 fast, 3:00 easy. Felt good, good map reading. Hot out 30C, light SE wind.

Orienteering 3:30 [4] 0.96 km (3:39 / km) +12m 3:26 / km
shoes: Nike Air Zoom Pegasus 37 Black

PM Fast section.

Note

PM Stretch 2 hours.

Wednesday Jul 13, 2022 #

Orienteering 12:53 [2] 2.8 km (4:36 / km) +15m 4:29 / km
shoes: Nike Air Zoom Pegasus 37 Black

PM Run around U of Alabama. 10:15 easy, 3:41 fast, 2:38 easy. Hot out 28C, light N wind.

Orienteering 3:41 [4] 1.01 km (3:39 / km)
shoes: Nike Air Zoom Pegasus 37 Black

PM Fast section.

Note

PM Stretch 2 hours.

Tuesday Jul 12, 2022 #

Note
(rest day)

Travel.
PM Stretch 15min.

Monday Jul 11, 2022 #

Running warm up/down 15:15 [2] 3.15 km (4:50 / km)
shoes: Nike Air Zoom Pegasus 37 Black

AM Warm up run.

Running intervals 8:28 [4] 3.0 km (2:49 / km)
shoes: Nike Air Zoom Elite 9 #2

AM/PM Intervals at Glenmore. 600m R2' 400m R2' 400m R90'' 400m R90'' 200m R2' 400m R90'' 200m R1' 200m R1' 200m. A shorter taper workout but I was definitely still pretty tired in the legs from yesterday but still ran decent times. Nice out 24C, W 8 km/h.
1:44.72
69.06
68.18
68.88
32.46
68.91
32.61
32.94
30.20

Running warm up/down 15:00 [2] 2.87 km (5:14 / km)
shoes: Nike Air Zoom Pegasus 37 Black

PM Warm down run.

Core 10:00 [3]

PM Core.

Note

PM Stretch 90min.

Sunday Jul 10, 2022 #

Running warm up/down 15:15 [3] 3.19 km (4:47 / km)
shoes: Nike Air Zoom Pegasus 36 Blue

AM Warm up run.

Running tempo 20:00 [4] 5.67 km (3:32 / km)
shoes: Nike Air Zoom Elite 9 #2

AM Tempo along Nose Creek S and back. Felt pretty good. Nice out 21C, SW 7 km/h.

Running warm up/down 4:00 [2] 0.78 km (5:08 / km)
shoes: Nike Air Zoom Elite 9 #2

AM Warm down run.

Running warm up/down 11:30 [2] 2.25 km (5:07 / km)
shoes: Nike Air Zoom Pegasus 36 Blue

PM Warm down run.

Strength 15:00 [3]

AM Strength/Core.

Running warm up/down 10:00 [2] 2.08 km (4:48 / km)
shoes: Nike Air Zoom Pegasus 36 Blue

PM Warm up run.

Orienteering intervals 27:16 [4] 7.15 km (3:49 / km) +27m 3:45 / km
shoes: Nike Air Zoom Elite 9 #2

PM Sprint intervals at MRU detailed section. Tired to begin with from the morning so tried to push as much as I could. 6x1km ish R2'. One small 5s mistake on the last loop where I was trying to push and started to turn one building too soon, quickly corrected. Other than that really good routes-seeing the best and executing, maybe a few very minor hesitations. Nice out 22C, SW 7 km/h.

Running warm up/down 10:00 [2] 1.85 km (5:24 / km)
shoes: Nike Air Zoom Pegasus 36 Blue

PM Warm down run.

Note

PM Stretch 60min.

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