Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Seregaofed

In the 7 days ending Sep 17, 2012:

activity	#	time	miles		km		+m
orienteering	4	3:26:24	16.4	(12:35)	26.39	(7:49)
trail running	4	2:13:20	15.53	(8:35)	25.0	(5:20)
cycling	2	1:26:04	26.59	(3:14)	42.8	(2:01)	175
swimming	2	1:04:01	1.8	(35:32)	2.9	(22:04)
street running	1	10:43	1.24	(8:37)	2.0	(5:22)
jumping	1	6:00	0.62	(9:39)	1.0	(6:00)
Total	10	8:26:32	62.19	(8:09)	100.09	(5:04)	175

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Sunday Sep 16, 2012 #

11 AM

trail running warm up/down 6:00 [3] 1.0 km (6:00 / km)
shoes: Ivov X-Talon 212

legs feel tired after yesterday's training sessions, blisters making it even worse

orienteering race 1:21:05 [4] 10.0 km (8:07 / km)
shoes: Ivov X-Talon 212

7.8km tough course, which I didn't really enjoy at some point, but overall it was fun anyway, some long legs through Hickory Run terrain was pretty interesting. Did about 9min mistakes along the course/ in some places just got lucky and no so lucky in the other

7 PM

cycling (trainer) 1:00:00 [3] 30.0 km (2:00 / km)
shoes: SIDI

while watching Olympic women's triathlon

Blue - Splits

Saturday Sep 15, 2012 #

Event: DVOA Hickory Run Training Weekend

11 AM

trail running warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: Icebug Spirit OLX

Some jog/walk to and mostly walk because of blisters from the start

orienteering 47:30 [4] 5.45 km (8:43 / km)
ahr:151 max:169 shoes: Icebug Spirit OLX

I Hickory Run training (paces and compass). 3x100m run w pace count (which for me is pretty easy - 50 no matter up or down) + 2.4km 13C white map - paces where OK, but compass need some work ( only 3 controls where clean). Took me around 26min to finish + rerun some of the most problem places again

2 PM

orienteering 30:49 [4] 5.04 km (6:07 / km)
ahr:161 max:180 shoes: Ivov X-Talon 212

II Hickory Run training - memory star 4.6km and 9C to remember - this time was much better - had to make extra look @ map twice ( + around 20" for each control @ the start). Looking at some people flying in the woods made me run a bit faster then I should

8 PM

trail running warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: Jalas spikes

Some jog/walk before and after Night O training

orienteering 47:00 [3] 5.9 km (7:58 / km)
ahr:144 max:167 shoes: Jalas spikes

night O 4.3km course which I didn't know until I've finished; had a lot of fun as usual, did relatively clean; looking at other peoples lamps made me think that I'm going without light and confirmed that I need better lamp (magicshine should work the best)

Advanced - Splits

Thursday Sep 13, 2012 #

11 AM

street running 10:43 [3] 2.0 km (5:22 / km)
shoes: Saucony Progrid Kinvara

WU & CD for workout

jumping 6:00 [3] 1.0 km (6:00 / km)

As a part of workout (36.44 total)

6 PM

swimming (open water) 38:01 [3] 1.7 km (22:22 / km)

4 loops @ lake Ockanickon in full sleeve wetsuit. They might have changed the distance because it didn't feel so slow. 18.42, 9.24, 9.48

Wednesday Sep 12, 2012 #

5 PM

trail running 1:55:20 [3] 22.0 km (5:15 / km)
ahr:147 max:163 shoes: Nike Free 7.0

some hills mostly at the beginning

Tuesday Sep 11, 2012 #

9 AM

swimming 26:00 [3] 1.2 km (21:40 / km)

200 free
drills with pull buye:
2x50 catch up
2x50 high elbow
2x50 fists
100 position kick
200 pos kick w fins
200 fly kick w fins
200 IM

5 PM

cycling 26:04 [3] 12.8 km (2:02 / km) +175m 1:54 / km
ahr:145 max:165 shoes: SIDI

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