Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: danieloconor

In the 7 days ending Nov 14, 2014:

	activity	#	time	miles		km		+m
	Orienteering	2	4:08:38	14.6	(17:02)	23.5	(10:35)	800	10 /	10c	100%
	Running	4	2:32:51	21.1	(7:15)	33.96	(4:30)	420
	Swimming	1	45:00
	Stationary Bike	1	21:00	7.7	(2:44)	12.39	(1:42)
	Calisthenics	1	15:00
	Trail Running	1	13:00	1.1	(11:49)	1.77	(7:21)	50
	Total	9	8:15:29	44.5		71.62		1270	10 /	10c	100%
averages - sleep:6

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Friday Nov 14, 2014 #

6 PM

Orienteering 3:00:29 [3] 9.8 mi (18:25 / mi) +550m 15:41 / mi
slept:6.0 shoes: Nike Pegasus 30 Blue

Long Days Night Orienteering at Oregon Ridge Park, MD; 34:59/km; burned 1100 calories according to my watch

Night Championships - Red - Splits

Thursday Nov 13, 2014 #

3 PM

Swimming 45:00 [3]

Survival Gate 2

4 PM

Running 14:00 [3] 2.0 mi (7:00 / mi)
slept:5.0 shoes: Nike Pegasus 30 Blue

Pershing to Buffalo Soldier and back, then to Arvin

5 PM

Stationary Bike 21:00 [4] 7.7 mi (2:44 / mi)
shoes: Nike Pegasus 30 Blue

Running 35:46 [4] 5.0 mi (7:09 / mi) +75m 6:50 / mi
shoes: Nike Pegasus 30 Blue

Grant around Buffalo Soldier and down to South dock and end of that road and back to Grant by same route

Wednesday Nov 12, 2014 #

4 PM

Running 43:05 [5] 6.1 mi (7:04 / mi) +145m 6:35 / mi
slept:6.0 shoes: Nike Pegasus 30 Blue

Pershing around Buffalo Soldier, up to Michie, past Jewish Chapel to Keller, past cemetary to Shea Stadium, up ODIA hill, around plain back to Pershing

Tuesday Nov 11, 2014 #

9 AM

Orienteering 1:08:09 [3] **** 4.8 mi (14:12 / mi) +250m 12:13 / mi
spiked:10/10c shoes: Nike Pegasus 30 Blue

Harriman State Park

10 AM

Trail Running 13:00 [3] 1.1 mi (11:49 / mi) +50m 10:21 / mi
slept:7.0 shoes: Nike Pegasus 30 Blue

Run to start and pickup point 1

Monday Nov 10, 2014 #

4 PM

Running 1:00:00 [4] 8.0 mi (7:30 / mi) +200m 6:58 / mi
slept:6.0 shoes: Nike Pegasus 30 Blue

Pershing to Round Pond and back

5 PM

Calisthenics 15:00 [3]
shoes: Nike Pegasus 30 Blue

Abs

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