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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: FrankTownley

In the 7 days ending Nov 19, 2017:

activity # timemileskm+m
  Running trail/terrain6 4:06:27 30.43(8:06) 48.97(5:02) 319
  S & C/ drills9 1:36:29 0.6 0.96
  Orienteering2 1:24:28 7.04(12:00) 11.33(7:27) 15524 /32c75%
  Stretching/rolling7 1:10:00
  Cross training3 1:04:00
  Running track/road3 59:40 8.68(6:52) 13.97(4:16) 28
  Total17 10:21:04 46.75 75.23 50224 /32c75%
  [1-5]16 8:52:35
averages - sleep:8.3

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MoTuWeThFrSaSu

Sunday Nov 19, 2017 #

11 AM

Orienteering 49:49 [2] 7.45 km (6:41 / km) +118m 6:12 / km
spiked:16/20c slept:8.5 shoes: O shoes

10 PM

S & C/ drills 12:00 [1]

Stretching/rolling 10:00 [0]

Saturday Nov 18, 2017 #

8 AM

Running track/road 5:53 [1] 1.16 km (5:04 / km)
shoes: Nike zoom pegasus 33

S & C/ drills 5:24 [0] 0.4 km (13:30 / km)
shoes: Nike zoom pegasus 33

9 AM

Running track/road race 17:56 [4] 5.0 km (3:35 / km) +10m 3:33 / km
slept:8.1 shoes: Nike zoom pegasus 33

Running track/road 6:20 [1] 1.23 km (5:09 / km) +18m 4:48 / km
shoes: Nike zoom pegasus 33

3 PM

Cross training 11:00 [1]

Running trail/terrain 30:00 [2] 5.85 km (5:08 / km) +31m 5:00 / km
shoes: Nike zoom pegasus 33

Cross training 11:00 [1]

10 PM

S & C/ drills 12:00 [1]

Stretching/rolling 10:00 [0]

Friday Nov 17, 2017 #

6 PM

Running trail/terrain 45:59 [3] 8.85 km (5:12 / km) +80m 4:58 / km
slept:8.2 shoes: Nike zoom pegasus 33

10 PM

S & C/ drills 12:00 [1]

Stretching/rolling 10:00 [0]

Thursday Nov 16, 2017 #

5 PM

Running trail/terrain 16:04 [2] 3.19 km (5:02 / km) +24m 4:51 / km
shoes: Nike zoom pegasus 33

Running trail/terrain 10:04 [4] 2.81 km (3:35 / km) +24m 3:26 / km
shoes: O shoes

Orienteering 34:39 [3] 3.88 km (8:56 / km) +37m 8:31 / km
spiked:8/12c shoes: O shoes

Running trail/terrain 16:18 [3] 3.24 km (5:02 / km) +10m 4:57 / km
shoes: Nike zoom pegasus 33

9 PM

S & C/ drills 9:00 [1]
slept:8.45

Stretching/rolling 10:00 [0]

Wednesday Nov 15, 2017 #

2 PM

Cross training 11:00 [1]

Running trail/terrain 40:00 [2] 7.46 km (5:22 / km) +38m 5:14 / km
shoes: Nike zoom pegasus 33

Cross training 11:00 [1]

9 PM

S & C/ drills 12:00 [1]

10 PM

Stretching/rolling 10:00 [0]

Tuesday Nov 14, 2017 #

6 PM

Cross training 10:00 [1]

Running trail/terrain 6:53 [1] 1.35 km (5:06 / km)

S & C/ drills 13:05 [0] 0.56 km (23:22 / km)

Running track/road 29:31 [4] 6.58 km (4:29 / km)

Running trail/terrain 7:37 [1] 1.51 km (5:03 / km)

Cross training 10:00 [1]

10 PM

S & C/ drills 9:00 [1]

Stretching/rolling 10:00 [0]

Monday Nov 13, 2017 #

5 PM

Running trail/terrain 1:13:32 [3] 14.71 km (5:00 / km) +112m 4:49 / km
shoes: Nike zoom pegasus 33

10 PM

S & C/ drills 12:00 [1]

Stretching/rolling 10:00 [0]

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