Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: DangerZone

In the 7 days ending Mar 20, 2011:

activity	#	time	miles		km		+m
track	6	8:40:00	18.63		29.98
orienteering	1	2:18:00	6.77	(20:23)	10.9	(12:40)	370
lifting	1	20:00
Total	8	11:18:00	25.4		40.88		370

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Sunday Mar 20, 2011 #

orienteering race 2:18:00 [3] 10.9 km (12:40 / km) +370m 10:49 / km

ran a blue course at mount penn. had a better run than i expected. hit all of my controls cleanly and was able to run at a pretty decent pace when the woods were open.

BLUE - Splits

Saturday Mar 19, 2011 #

track 3:00:00 [3] 10.0 km (18:00 / km)

250 lap relay with my track team

probably but in roughly 25 laps

also spent some time in between while other people ran

i ran anywhere from a 400 to 1600. it was an overall good day

Friday Mar 18, 2011 #

3 PM

track 1:30:00 [4] 5.5 km (16:22 / km)

first we did out dynamic warm up

then we did some A skips to help with form and technique

then we did 5 40 meter dashes all out for some speed

next we did the work out that went something like this

800M
1000M
800M
1000M
800M
1000M

then we just did some cool down stretches

Wednesday Mar 16, 2011 #

12 PM

lifting 20:00 [3]

squat workout

6x10 of 135 pounds
6x10 of 45 pound kettle bell swings

3 PM

track 1:00:00 [3] 1.5 mi (40:00 / mi)

warmed up
did some speed drills

sprint curve jog straights
three of those for 800 meters

Tuesday Mar 15, 2011 #

6 AM

track 30:00 [3]

pool work out before school

15 mins kick board across pool
15 min aqua jogging

3 PM

track 40:00 [3] 3.5 mi (11:26 / mi)

warmed up
did some speed on the step

30 min run

Monday Mar 14, 2011 #

3 PM

track 2:00:00 [4] 4.0 mi (30:00 / mi)

warmed up and did a little bit of speed then we did a ladder of...

easy mile before we started

4x200 31 second pace
2x400 68 second pace
1x600 120 second pace
2x400 68 second pace
4x200 31 second pace

C • Does a 120 second pace mean... 2

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