Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Timon

In the 7 days ending May 19, 2007:

activity	#	time	miles		km		+m
XC Run	1	1:21:22	7.71	(10:34)	12.4	(6:34)	370
Interval	2	1:20:00	7.71	(10:23)	12.4	(6:27)	400
Warm up/Cool down	2	31:00	3.48	(8:55)	5.6	(5:32)	30
Total	3	3:12:22	18.89	(10:11)	30.4	(6:20)	800

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Saturday May 19, 2007 #

XC Run long 1:21:22 [3] 12.4 km (6:34 / km) +370m 5:43 / km
shoes: Inov8 mudclaw 330

6200/185 x 2
1c - 4155
2a - 3927
Total 8122

Thursday May 17, 2007 #

Interval hills 40:00 [3] 5.2 km (7:42 / km) +160m 6:40 / km
shoes: NB

1830 @ Morse

Warm up 1.2km

Power circuit 1 set

45/15 x 40set

Cool down 1.2km

Warm up/Cool down 14:00 [3] 2.4 km (5:50 / km) +30m 5:29 / km
shoes: NB

Warm up 1.2km
Cool down 1.2km

Tuesday May 15, 2007 #

Interval hills 40:00 [3] 7.2 km (5:33 / km) +240m 4:46 / km
shoes: NB

1830@Hammer Hill (Tsz Wan Shan)

Warm up 0.8+1.2km

Hill-rap interval
2min up/3min down+rest
450m/30m x 8 + return x 8

Circuit - Core Training

Cool down 1.2km

Total 10.4km

Warm up/Cool down warm up/down 17:00 [1] 3.2 km (5:19 / km)
shoes: NB

Warm up 0.8+1.2km
Cool down 1.2km

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