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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bshields

In the 7 days ending Sep 15, 2008:

activity # timemileskm+m
  Orienteering3 3:59:59 14.61(16:26) 23.51(10:12)48 /66c72%
  cycling1 1:10:00
  elliptical1 40:00 4.52(8:51) 7.27(5:30)6c
  running2 25:00 2.5(10:00) 4.02(6:13)
  strength2 15:00
  stretching1 7:00
  Total5 6:36:59 21.63 34.8148 /72c66%
  [1-5]5 6:29:59
averages - sleep:9 weight:164lbs

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Monday Sep 15, 2008 #

Note
slept:10.0 (rest day)

Sunday Sep 14, 2008 #

Orienteering race 1:01:38 intensity: (11:38 @1) + (50:00 @3) *** 5.5 km (11:12 / km)
spiked:8/11c shoes: Nike Terra Ridge 07

Orienteering (middle distance) 36:12 intensity: (10:26 @2) + (25:46 @3) *** 3.7 km (9:47 / km)
spiked:12/14c shoes: Nike Terra Ridge 07

running warm up/down 15:00 [2] 1.5 mi (10:00 / mi)
shoes: Nike Terra Ridge 07

Saturday Sep 13, 2008 #

Event: DVOA Training Weekend - Hickory Run
 

Orienteering (simplification) 41:01 [2] *** 4.7 km (8:44 / km)
spiked:6/9c shoes: Nike Terra Ridge 07

Orienteering (change of pace) 31:40 [4] *** 3.6 km (8:48 / km)
spiked:9/14c shoes: Nike Terra Ridge 07

Orienteering race (night-o) 55:28 [3] *** 4.4 km (12:36 / km)
spiked:9/14c shoes: Nike Terra Ridge 07

running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: Nike Terra Ridge 07

Thursday Sep 11, 2008 #

cycling warm up/down 1:10:00 intensity: (30:00 @1) + (20:00 @2) + (20:00 @3)

Orienteering 14:00 intensity: (7:00 @1) + (7:00 @4) *** 1.0 mi (14:00 / mi)
spiked:4/4c (injured) shoes: Nike Terra Ridge 07

Wednesday Sep 10, 2008 #

strength 10:00 [5]

elliptical hills 40:00 intensity: (32:00 @2) + (8:00 @5) * 4.52 mi (8:51 / mi)
6c slept:8.0 weight:164lbs shoes: Blue WR X 2008

stretching warm up/down 7:00 [0]

Tuesday Sep 9, 2008 #

strength 5:00 [5]

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