Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Giac

In the 7 days ending Apr 12, 2014:

activity	#	time	miles		km		+m
Orienteering	4	2:50:38	14.99	(11:23)	24.13	(7:04)	667
Warmup	4	1:20:38	9.82	(8:13)	15.8	(5:06)	108
rest	1	1:00:00
Easy Run	1	47:32	6.22	(7:39)	10.0	(4:45)	20
Track Intervals	1	16:20	3.39	(4:49)	5.45	(3:00)	1
Cool down	3	15:51	1.26	(12:37)	2.02	(7:50)	40
Trail repeats	1	13:34	2.27	(5:58)	3.65	(3:43)	5
Total	9	6:44:33	37.94		61.06		841
[1-5]	1	1:00:00

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Saturday Apr 12, 2014 #

3 PM

Warmup 11:05 [0] 1.67 km (6:37 / km) +56m 5:40 / km

Orienteering 38:22 [0] 6.45 km (5:57 / km) +206m 5:08 / km

5 PM

Cool down 8:50 [0] 1.07 km (8:14 / km) +33m 7:08 / km

6 PM

Cool down 1:23 [0] 0.17 km (8:20 / km) +6m 7:03 / km

Orienteering 12:04 [0] 2.53 km (4:47 / km) +17m 4:37 / km

Friday Apr 11, 2014 #

8 PM

Easy Run 47:32 [0] 10.0 km (4:45 / km) +20m 4:42 / km

Thursday Apr 10, 2014 #

6 PM

Warmup 24:23 [0] 5.14 km (4:44 / km) +13m 4:41 / km

Trail repeats 13:34 [0] 3.65 km (3:43 / km) +5m 3:41 / km

Workout:
5x2min on trail @ track practice. Good pace, probably could have done one or two extra repeats, but it's kind of weird to do more when you are training in a group.

Cool down 5:38 [0] 0.78 km (7:12 / km) +1m 7:09 / km

Wednesday Apr 9, 2014 #

6 PM

Orienteering 1:10:49 [0] 8.28 km (8:33 / km) +230m 7:31 / km

Tuesday Apr 8, 2014 #

6 PM

Warmup 30:02 [0] 6.48 km (4:38 / km) +7m 4:37 / km

Track Intervals 16:20 [0] 5.45 km (3:00 / km) +1m 3:00 / km

Workout:
4x200m
4x300m
4x400m
4x300m
4x200m

@trackpractice. Nice workout, kind of long if you add up all the repeats. Working on the rest to get it to be as short as possible.

Monday Apr 7, 2014 #

rest 1:00:00 [3]
(rest day)

Rest Day!! Whoo, feels good sometimes : )

Sunday Apr 6, 2014 #

12 PM

Warmup 15:08 [0] 2.51 km (6:02 / km) +32m 5:41 / km

Orienteering 49:23 [0] 6.87 km (7:11 / km) +214m 6:13 / km

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