Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: depot

In the 7 days ending Feb 6, 2016:

activity

time

miles

Running

3:08:00

24.0

(7:50)

38.63

(4:52)

Stretching

1:30:00

Strength/Core

1:25:00

Orienteering

1:01:02

5.16

(11:50)

8.3

(7:21)

38 /

43c

88%

Total

7:04:02

29.16

46.92

38 /

43c

88%

1:46

0:00

» now

Saturday Feb 6, 2016 #

Event: OCIN / TROL #8 - Live Oaks

Orienteering race (Green) 31:58 [5] *** 4.8 km (6:40 / km)
spiked:19/22c shoes: Inov-8 Mudclaw

Really liked the course, you had to know what exactly you were doing in order to spike the control. A lot of mud and puddles a lot of direction change and quick decision making.

Orienteering race (Orange) 29:04 [4] *** 3.5 km (8:18 / km)
spiked:19/21c shoes: Inov-8 Mudclaw

The funny thing is, two legs I ran in green I totally screwed up, other than that, it was good and another fun course

Stretching 15:00 [3]

Some more stretching when I got home

Strength/Core 15:00 [3]

Some strength mixed in there , I combined some of my core with core that Erin sent me

C • JNT 6

OCIN_Live_Oaks_Feb_2016_3_Orange - Splits

OCIN_Live_Oaks_Feb_2016_5_Green - Splits

Friday Feb 5, 2016 #

Running warm up/down 25:00 [3] 3.5 mi (7:09 / mi)
shoes: Mizuno Wave Rider 19

10 mins warm up and 15 cool down

Running intervals 5:00 [4] 0.75 mi (6:40 / mi)
shoes: Mizuno Wave Rider 19

Baby intervals. Only 3 200s and coach only let us go 75%. 200 meter jog after each interval. Felt good and felt like I could do several more.

Stretching 15:00 [3]

Strength/Core 10:00 [3]

Thursday Feb 4, 2016 #

Running 30:00 [3] 4.0 mi (7:30 / mi)
shoes: Mizuno Wave Rider 19

Easy run today, my hamstrings are definitely sore from yesterday's dynamic core

Stretching 15:00 [3]

Wednesday Feb 3, 2016 #

Strength/Core (Dynamic ) 30:00 [3]

Strength/Core 30:00 [3]

Running 10:00 [3] 1.25 mi (8:00 / mi)
shoes: Mizuno Wave Rider 19

Not much running today, coach wanted to focus on core and strength today, and that's what we did

Tuesday Feb 2, 2016 #

Stretching 15:00 [3]

Running 1:21:00 [3] 9.5 mi (8:32 / mi)
shoes: Mizuno Wave Rider 19

Half a mile into the run it started pouring down rain, but my inner weather man said since it started suddenly, it would go away soon, and at 2.5 miles it stopped. Started to feel it in my quads at 7.5 miles, but felt surprising good throughout the run

C • nice long run 2

Monday Feb 1, 2016 #

Running 37:00 [3] 5.0 mi (7:24 / mi)
shoes: Mizuno Wave Rider 19

Started slow, then gradually got faster until I finished the last mile at what almost felt like 5k race pace. The ankle was untaped today and didn't feel any pain or discomfort (knock on wood here).

Stretching 15:00 [3]

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