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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kwilliams

In the 7 days ending Nov 30, 2003:

activity # timemileskm+m
  aerobic2 1:40:00
  weight training3 1:30:00
  orienteering1 1:15:22 4.66(16:10) 7.5(10:03) 225
  biking1 45:00 17.0(2:39) 27.36(1:39)
  cardio1 45:00
  running1 44:20 5.5(8:04) 8.85(5:01)
  Total6 6:39:42 27.16 43.71 225

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MoTuWeThFrSaSu

Sunday Nov 30, 2003 #

orienteering 1:15:22 [4] 7.5 km (10:03 / km) +225m 8:44 / km

Hibernia...3 mistakes on 19 controls; probably around 6 minutes total.

RED - Splits

Saturday Nov 29, 2003 #

aerobic 1:30:00 [2]

Friday Nov 28, 2003 #

biking 45:00 [4] 17.0 mi (2:39 / mi)

weight training 20:00 [3]

Wednesday Nov 26, 2003 #

running 44:20 [3] 5.5 mi (8:04 / mi)

aerobic 10:00 [2]

Tuesday Nov 25, 2003 #

weight training 50:00 [3]

Abs, arms, and squats with Mar. (Sushi afterwards, yum)

Monday Nov 24, 2003 #

cardio 45:00 [3]

weight training 20:00 [3]

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