Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: div

In the 7 days ending Mar 6, 2005:

	activity	#	time	miles		km		+m				load
	Easy run	4	1:30:50	9.2	(9:53)	14.8	(6:08)	20				6906.7
	Orienteering	1	39:13	3.48	(11:16)	5.6	(7:00)	60	18 /	25c	72%	3921.7
	R run	1	12:22	1.99	(6:13)	3.2	(3:52)					1113.0
	Strength	1	10:00									800.0
	Total	4	2:32:25	14.66		23.6		80	18 /	25c	72%	12741.3
averages - sleep:6 rhr:62 weight:82.1kg

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Sunday Mar 6, 2005 #

Easy run warm up/down 10:00 [2] 1.6 km (6:15 / km) +20m 5:53 / km

Warmup and stretching before race.

Orienteering race 22:14 [5] *** 2.8 km (7:56 / km) +40m 7:25 / km
max:177 spiked:8/12c rhr:62 slept:6.0 weight:81.6kg

Prolog. Did 2 horrible mistakes, which cost me at least 5 min. Was 33 after prolog.
Lost contact with map after leaving #7, and misread trail (took course line as trail) after #9, than run to #11 instead #10, returned back #10.

Orienteering race 16:59 [5] *** 2.8 km (6:04 / km) +20m 5:51 / km
spiked:10/13c

As usually did much better. Only 3 minor ~20m mistakes. Finished 17th out of 57.
Still has difficulties runnning uphil - need to do more endurance work. Running downhill times were very close to liders' times.

Chase - Splits

Prologue - Splits

Friday Mar 4, 2005 #

Easy run (Treadmill) 28:00 [3] 5.0 km (5:36 / km)
shoes: Mizumo Alchemy

Easy run at GYM, stretching aftewards. Was not quite smooth - some tiredness at the end.

Thursday Mar 3, 2005 #

Easy run (Treadmill) 26:50 [3] 5.0 km (5:22 / km)
weight:82.6kg shoes: Mizumo Alchemy

Easy run at GYM. Started at 9m/m, last 400 at 8:20m/m, and last 1200 at 7:20m/m aka Threshold run. Was good.

Strength 10:00 [3]

Stretching

Tuesday Mar 1, 2005 #

Easy run warm up/down 10:00 [2] 1.6 km (6:15 / km)
shoes: Mizumo Alchemy

Warmup. Rainy. First run after a while. Last week was almost Strength workout - moved to a new house.

R run intervals 12:22 [4] 3.2 km (3:52 / km)
shoes: Mizumo Alchemy

Intervals, 8x400 at 6:20m/m pace with 200 m recovery jog. Was hard but comfortable. Back was extremely tired and stiffed. Same with bench press.

Splits:
1:25, 1:30, 1:36, 1:35, 1:34, 1:37, 1:33, 1:32

Easy run 16:00 [2] 1.6 km (10:00 / km)
shoes: Mizumo Alchemy

Jogging between intervals.

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