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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tane

In the 30 days ending Sep 30, 2009:

activity # timemileskm+mload
  Cycling16 15:31:47 237.1(15.3/h) 381.58(24.6/h)1533.7
  Trek3 13:00:00 26.72(29:12) 43.0(18:08) 1000780.0
  Orienteering9 10:17:44 50.28(12:17) 80.91(7:38) 191561 /81c75%2341.0
  Running13 9:19:48 73.02(7:40) 117.52(4:46) 14961495.1
  Dynamic Stretching1 10:00 0.12(1:20:28) 0.2(50:00)10.0
  Total27 48:19:19 387.25(7:29) 623.21(4:39) 441161 /81c75%6159.9

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Wednesday Sep 30, 2009 #

Cycling 30:00 [2] 13.0 km (26.0 kph)
shoes: Exustar E-SR540

Cycling 30:00 [2] 13.0 km (26.0 kph)
shoes: Exustar E-SR540

Running 1:10:49 [3] 12.0 km (5:54 / km) +400m 5:04 / km
shoes: Asics Gel-Trabuco 11

Tuesday Sep 29, 2009 #

Cycling 31:00 [2] 13.0 km (25.2 kph)
shoes: Exustar E-SR540

Cycling 30:00 [2] 13.0 km (26.0 kph)
shoes: Exustar E-SR540

Running 30:52 [2] 6.7 km (4:36 / km) +180m 4:04 / km
shoes: Asics Gel-Trabuco 11

Monday Sep 28, 2009 #

Cycling 29:00 [3] 13.0 km (26.9 kph)
shoes: Exustar E-SR540

Cycling 34:00 [2] 13.0 km (22.9 kph)
shoes: Exustar E-SR540

C • Could be worse. I was remin... 1

Sunday Sep 27, 2009 #

Orienteering race 1:34:16 [5] ***** 9.8 km (9:37 / km) +430m 7:53 / km
spiked:15/25c shoes: VJ Twisters

Running warm up/down 10:00 [2] 0.87 km (11:30 / km) +126m 6:40 / km
shoes: VJ Twisters

Saturday Sep 26, 2009 #

Event: Canterbury Orienteering Champs
 

Orienteering race 35:55 [4] **** 4.0 km (8:59 / km)
spiked:16/22c shoes: VJ Twisters

Note

Friday Sep 25, 2009 #

Cycling 31:00 [2] 13.0 km (25.2 kph)
shoes: Exustar E-SR540

Cycling 40:00 [1] 13.0 km (19.5 kph)
shoes: Exustar E-SR540

Thursday Sep 24, 2009 #

Cycling 29:00 [2] 13.0 km (26.9 kph)
shoes: Exustar E-SR540

Cycling 31:00 [2] 13.0 km (25.2 kph)
shoes: Exustar E-SR540

Running warm up/down 39:00 [2] 6.0 km (6:30 / km)
shoes: Asics Gel-Trabuco 11

Running intervals 21:00 [5] 6.0 km (3:30 / km)
shoes: Asics Gel-Trabuco 11

C • You must be getting pretty ... 4

Wednesday Sep 23, 2009 #

Cycling 30:00 [2] 13.0 km (26.0 kph)
shoes: Exustar E-SR540

Cycling 30:47 [2] 13.0 km (25.3 kph)
shoes: Exustar E-SR540

Running hills 56:40 [3] 8.7 km (6:31 / km) +290m 5:35 / km
shoes: Asics Gel-Trabuco 11

Tuesday Sep 22, 2009 #

Cycling 29:00 [2] 13.0 km (26.9 kph)
shoes: Exustar E-SR540

Cycling 29:00 [2] 13.0 km (26.9 kph)
shoes: Exustar E-SR540

C • 3100km 1

Running 32:03 [2] 6.7 km (4:47 / km) +200m 4:10 / km
shoes: Asics Gel-Trabuco 11

Monday Sep 21, 2009 #

Cycling 35:00 [2] 13.0 km (22.3 kph)
shoes: Exustar E-SR540

Cycling 40:00 [3] 15.0 km (22.5 kph)
shoes: Exustar E-SR540

C • 1500km 4

Sunday Sep 20, 2009 #

Orienteering race 1:13:08 [5] **** 10.47 km (6:59 / km) +260m 6:13 / km
shoes: VJ Twisters

Saturday Sep 19, 2009 #

Event: Auckland Champs
 

Orienteering race 17:42 [5] 2.8 km (6:19 / km) +60m 5:43 / km
shoes: Inov8 Mudroc 290

Orienteering 15:00 [2] 1.5 km (10:00 / km) +20m 9:22 / km
shoes: Inov8 Mudroc 290

C • Cheers 3

Orienteering race 1:09:54 [4] 6.42 km (10:53 / km) +350m 8:33 / km
shoes: VJ Twisters

Thursday Sep 17, 2009 #

Cycling 32:00 [2] 13.0 km (24.4 kph)
shoes: Exustar E-SR540

Cycling 35:00 [2] 13.0 km (22.3 kph)
shoes: Exustar E-SR540

Running warm up/down 30:00 [2] 6.0 km (5:00 / km)
shoes: Asics Gel-Trabuco 11

Running intervals 18:00 [5] 5.5 km (3:16 / km)
shoes: Asics Gel-Trabuco 11

Wednesday Sep 16, 2009 #

Cycling 31:00 [2] 13.0 km (25.2 kph)

Orienteering 40:00 [3] 8.0 km (5:00 / km)
shoes: VJ Twisters

Tuesday Sep 15, 2009 #

Cycling 29:00 [3] 13.0 km (26.9 kph)
shoes: Exustar E-SR540

Cycling 28:00 [3] 13.0 km (27.9 kph)
shoes: Exustar E-SR540

Running 32:00 [2] 6.6 km (4:51 / km)
shoes: Asics Gel-Trabuco 11

Monday Sep 14, 2009 #

Cycling 35:00 [2] 13.0 km (22.3 kph)
shoes: Exustar E-SR540

Running 47:09 [2] 9.46 km (4:59 / km) +300m 4:18 / km
shoes: Asics Gel-Trabuco 11

Sunday Sep 13, 2009 #

Orienteering race 54:31 [4] 5.5 km (9:55 / km) +375m 7:24 / km
shoes: VJ Twisters

Orienteering 1:00:00 [3] 8.0 km (7:30 / km) +200m 6:40 / km
shoes: VJ Twisters

C • I hope you dumped the water... 5

Saturday Sep 12, 2009 #

Trek 1:00:00 [1] 5.0 km (12:00 / km)
shoes: Asics GT-2120

Friday Sep 11, 2009 #

Cycling 26:00 [2] 13.0 km (30.0 kph)
shoes: Exustar E-SR540

Thursday Sep 10, 2009 #

Cycling 32:00 [2] 13.0 km (24.4 kph)
shoes: Exustar E-SR540

Cycling 35:00 [2] 13.0 km (22.3 kph)
shoes: Exustar E-SR540

Running intervals 50:50 [5] 12.0 km (4:14 / km)
shoes: Asics Gel-Trabuco 11

Wednesday Sep 9, 2009 #

Cycling 30:00 [2] 13.0 km (26.0 kph)
shoes: Exustar E-SR540

Cycling 45:00 [2] 15.7 km (20.9 kph)
shoes: Exustar E-SR540

Orienteering 45:00 [3] *** 8.0 km (5:38 / km)
shoes: VJ Twisters

Tuesday Sep 8, 2009 #

Cycling 30:00 [3] 12.94 km (25.9 kph)
shoes: Exustar E-SR540

Cycling 35:00 [2] 12.94 km (22.2 kph)
shoes: Exustar E-SR540

Running tempo 29:25 [4] 8.19 km (3:35 / km)
shoes: Asics Gel-Trabuco 11

Monday Sep 7, 2009 #

Note
(rest day)

Sunday Sep 6, 2009 #

Trek 2:00:00 [1] 7.0 km (17:09 / km) +200m 15:00 / km

C • casey saddle 2

Orienteering race 1:12:18 [4] *** 8.12 km (8:54 / km) +220m 7:50 / km
spiked:22/26c shoes: VJ Twisters

C • Not sure it is much of an a... 7

Saturday Sep 5, 2009 #

Trek 10:00:00 [1] 31.0 km (19:21 / km) +800m 17:09 / km

Friday Sep 4, 2009 #

Note
(rest day)

Thursday Sep 3, 2009 #

Running warm up/down 30:00 [2] 5.7 km (5:16 / km)
shoes: Asics Gel-Trabuco 11

Running intervals 20:00 [5] 6.0 km (3:20 / km)
shoes: Asics Gel-Trabuco 11

Wednesday Sep 2, 2009 #

Orienteering 40:00 [3] **** 8.3 km (4:49 / km)
spiked:8/8c shoes: VJ Twisters

Note

Tuesday Sep 1, 2009 #

Running warm up/down 22:00 [2] 5.4 km (4:04 / km)
shoes: Asics Gel-Trabuco 11

Running intervals 20:00 [5] 5.7 km (3:31 / km)
shoes: Asics Gel-Trabuco 11

Dynamic Stretching 10:00 [1] 0.2 km (50:00 / km)
shoes: Asics Gel-Trabuco 11

Note

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