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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nlewiswalls

In the 7 days ending Nov 4, 2007:

activity # timemileskm+m
  Competition O-Course3 4:19:31 11.31(22:57) 18.2(14:16)
  Weightlifting4 2:40:00
  Running3 2:27:25 21.34(6:54) 34.34(4:18)
  Practice O-Course1 14:25 1.48(9:44) 2.38(6:03)
  Total7 9:41:21 34.13 54.92
averages - sleep:10.6 weight:165lbs

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Sunday Nov 4, 2007 #

Competition O-Course 1:45:15 [4] **** 7.6 km (13:51 / km)
slept:3.5 weight:165lbs shoes: Saucony Ride Trigon (3rd)

2007 QOC US Individual Champs Red X Day 2 in Triangle, VA...M-20

Day 2 Red X - Splits

Saturday Nov 3, 2007 #

Competition O-Course 2:10:35 [4] **** 7.9 km (16:32 / km)
slept:6.0 weight:165lbs shoes: Saucony Ride Trigon (3rd)

2007 QOC US Individual Champs Red X Day 1 in Triangle, VA...M-20

Weightlifting 30:00 [3]
slept:6.0 weight:165lbs shoes: Saucony Ride Trigon (3rd)

Upper body lift...5 exercises focusing on chest, biceps, and back

Day 1 Red X - Splits

Friday Nov 2, 2007 #

Competition O-Course 23:41 [4] *** 2.7 km (8:46 / km)
slept:3.5 weight:165lbs shoes: Saucony Ride Trigon (3rd)

2007 QOC US Sprint Champs in Triangle, VA...M-20

Sprint Red - Splits

Thursday Nov 1, 2007 #

Running 21:18 [4] 3.05 mi (6:59 / mi)
slept:5.0 weight:165lbs

Running 26:10 [5] 4.06 mi (6:27 / mi)
slept:5.0 weight:165lbs

Wednesday Oct 31, 2007 #

Weightlifting 1:00:00 [4]
slept:6.0 weight:165lbs

Upper body lift...15 exercises focusing on triceps, biceps, chest, shoulders, and abs

Weightlifting 25:00 [3]
slept:6.0 weight:165lbs

Upper body lift...5 exercises focusing on triceps, chest, biceps, and back

Tuesday Oct 30, 2007 #

Running 35:44 [4] 5.14 mi (6:57 / mi)
slept:6.0 weight:165lbs

Practice O-Course 14:25 [3] ** 1.48 mi (9:44 / mi)
slept:6.0 weight:165lbs

Precision compass practice in an urban type environment

Weightlifting 20:00 [3]
slept:6.0 weight:165lbs

Lower body circuit consisting of lunges, heel raises, air squats, and abs exercises

Monday Oct 29, 2007 #

Running intervals 13:34 [5] 2.02 mi (6:43 / mi)
slept:5.0 weight:165lbs

Running 50:39 [4] 7.07 mi (7:10 / mi)
slept:5.0 weight:165lbs

Weightlifting 25:00 [3]
slept:5.0 weight:165lbs

Upper body circuit consisting of pull-ups, push-ups, 8 count body builders, and random abs exercises

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