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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kwilliams

In the 7 days ending Mar 23, 2014:

activity # timemileskm+m
  biking2 1:05:00
  orienteering1 55:26 3.98(13:56) 6.4(8:40) 17512 /13c92%
  aerobic1 45:00
  running2 44:06 4.01 6.46 50
  core-strength1 40:00
  yoga1 25:00
  Total6 4:34:32 7.99 12.86 22512 /13c92%

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Sunday Mar 23, 2014 #

10 AM

orienteering race 55:26 [4] *** 6.4 km (8:40 / km) +175m 7:37 / km
spiked:12/13c shoes: Salomon Speedcross 3P

DVOA local meet at Gov. Dick. Green course. No real o-shoes, so managed in my speedcrosses - which were okay as long as there were no rocks, and there weren't so many places there weren't rocks so...but that kept me at an orienteering pace that my brain could manage well, so the run was clean :-)

running warm up/down 10:00 [2]
shoes: Salomon Speedcross 3P

Saturday Mar 22, 2014 #

aerobic 45:00 [1]
shoes: Salomon Speedcross 3P

Friday Mar 21, 2014 #

running 34:06 [3] 6.46 km (5:17 / km) +50m 5:05 / km

Shake out the cobweb run....not feeling too chipper but it was beautiful outside so we slogged around for a bit.

core-strength 40:00 [3]
shoes: Salomon Speedcross 3P

Wednesday Mar 19, 2014 #

yoga 25:00 [1]

Morning yoga before the long flight over the big blue

Tuesday Mar 18, 2014 #

biking 35:00 [3]
shoes: Saucony Fushia

Monday Mar 17, 2014 #

biking 30:00 [3]

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