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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Seregaofed

In the 7 days ending Sep 15, 2012:

activity # timemileskm+m
  trail running4 3:29:51 24.23(8:40) 39.0(5:23)
  orienteering3 2:05:19 10.18(12:18) 16.39(7:39)
  swimming2 1:04:01 1.8(35:32) 2.9(22:04)
  cycling1 26:04 7.95(3:17) 12.8(2:02) 175
  street running1 10:43 1.24(8:37) 2.0(5:22)
  jumping1 6:00 0.62(9:39) 1.0(6:00)
  Total9 7:21:58 46.04(9:36) 74.09(5:58) 175

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Saturday Sep 15, 2012 #

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)

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

Sunday Sep 9, 2012 #

6 PM

trail running 1:22:31 [3] 15.0 km (5:30 / km)
ahr:149 max:168 shoes: Nike Free 7.0

some hills, felt hungry at the end

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