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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: afrothunder

In the 31 days ending Mar 31, 2010:

activity # timemileskm+m
  Running17 10:26:17 56.86 91.51
  Swimming6 1:50:00
  Biking1 35:00 12.56(2:47) 20.21(1:44)
  Weight Lifting1 10:00
  Total24 13:01:17 69.42 111.72

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Wednesday Mar 31, 2010 #

4 PM

Running warm up/down (New Penfield Track) 10:00 [2]
shoes: Nike Torch 3

yea...before some races

Running warm up/down (New Penfield Track) 8:30 [3] 1.0 mi (8:30 / mi)
shoes: Waffle XC VII

yea...at the end

Running race (New Penfield Track) 5:11 [5] 1.0 mi (5:11 / mi)
shoes: Waffle XC VII

yea...new pr by 7 seconds

Running race (New Penfield Track) 2:20 [5] 0.5 mi (4:40 / mi)
shoes: Waffle XC VII

yea...i did better in my 1000 at the 800 split but i am fine with this for nao...

Running race (New Penfield Track) 2:25 [5] 0.5 mi (4:50 / mi)
shoes: Waffle XC VII

yea...4 x 800

Tuesday Mar 30, 2010 #

4 PM

Running (Practice) 34:18 [3] 4.5 mi (7:37 / mi)
shoes: Nike Torch 3

yea...

Monday Mar 29, 2010 #

4 PM

Running (Practice) 20:00 [3]
shoes: Nike Torch 3

yea...10 mins of warmup and 10 mins of cooooooooool down...my legs fell off...

Running (Practice) 9:50 [3] 2.0 mi (4:55 / mi)
shoes: Nike Torch 3

yea...2 x ( 400, 300, 500, 400) with n - 100 at repetition pace and the last 100 at 800 pace...im not sure about some...

71
56
1:35
72
74
57
1:35
70

Friday Mar 26, 2010 #

4 PM

Running (Practice) 44:03 [3] 6.33 mi (6:58 / mi)
shoes: Nike Livestrong

yea...werd

Thursday Mar 25, 2010 #

4 PM

Running (Practice) 30:14 [3]
shoes: Nike Livestrong

yea...

Wednesday Mar 24, 2010 #

4 PM

Running warm up/down (Practice) 30:00 [3]
shoes: Nike Livestrong

yea...12 mins warm up...1.25 miles inbetweens...10 mins cool down...

Running intervals 15:54 [4] 3.0 mi (5:18 / mi)
shoes: Nike Livestrong

yea...4 x 400 at mile race pace then 1 x mile tempo run at tempo pace then 4 x 400 at mile race pace...omg...

74
80
76
78
6:18
77
78
77
78

Tuesday Mar 23, 2010 #

4 PM

Weight Lifting (Practice) 10:00 [3]
shoes: Nike Torch 3

yea...werd

Running (Practice) 43:15 [3]
shoes: Nike Torch 3

yea...combination of inside and outside...

Monday Mar 22, 2010 #

4 PM

Running warm up/down (Practice) 20:00 [3]
shoes: Nike Livestrong

yea...in ta schoolz

Running (Practice) 19:22 [3] 5.0 km (3:52 / km)
shoes: Nike Livestrong

yea...5 x 1000 inside schroeder with 1 min of rest in between with justin...

3:51
3:49
3:54
3:57
3:51

Thursday Mar 18, 2010 #

4 PM

Running (Practice) 30:47 [3] 4.0 mi (7:42 / mi)
shoes: Nike Livestrong

yea...somewhere around 7:30 pace i think so ill guess some distance...

Wednesday Mar 17, 2010 #

1 PM

Swimming (Gym Class Hero) 20:00 [3]

yea...relay races in the pool
4 PM

Running warm up/down (Practice) 30:00 [3]
shoes: Nike Livestrong

yea...from schroeder to thomas, from thomas to schroeder and some inbetweens...

Running (Practice) 10:25 [3] 2.0 mi (5:12 / mi)
shoes: Nike Livestrong

yea...difficult st00f...4, 6, 4, 2, 6, 4, 2, 4 on the thomas track at mile race pace...i forget most of these

1:21
2:01
1:19
37
1:58
1:18
36
1:15

Tuesday Mar 16, 2010 #

1 PM

Swimming (Gym Class Hero) 15:00 [3]

yea...in gym
4 PM

Running (Practice) 44:00 [3] 5.6 mi (7:51 / mi)
shoes: Nike Livestrong

yea...practice is dumb...idk why but this is slower than it really was...

Monday Mar 15, 2010 #

4 PM

Running (Practice) 18:40 [3] 3.0 mi (6:13 / mi)
shoes: Nike Livestrong

yea...3 x 1 mile around schroeder...pretty hard...

6:10
6:14
6:16

Running warm up/down (Practice) 20:00 [2]
shoes: Nike Livestrong

yea...after the 10:00.00 my watch makes starting/stopping beeps...correlation?...yes

Friday Mar 12, 2010 #

4 PM

Running (Practice) 11:00 [3] 3.0 km (3:40 / km)
shoes: Nike Livestrong

yea...10 x 300 intervals outside schroeder with some strength work in between...i dont feel like mapping it and i dont feel like adding the times (all were between 1:06 and 1:00)...seemed too easy...

Running warm up/down (Practice) 20:00 [2]
shoes: Nike Livestrong

yea...

Thursday Mar 11, 2010 #

1 PM

Swimming (Gym Class Hero) 20:00 [3]

yea...i like this...
4 PM

Running (Practice) 34:00 [3] 4.5 mi (7:33 / mi)
shoes: Nike Livestrong

yea...before the last day of drivers ed...time is exact...so yea...

Wednesday Mar 10, 2010 #

1 PM

Swimming race (Gym Class Hero) 15:00 [5]

yea...raced in the pool in gym...my calves were all like "oh no you didn't" and hurt...
5 PM

Running (Practice) 17:55 [3] 3.03 mi (5:55 / mi)
shoes: Nike Livestrong

yea...6 x 800 intervals around schroeder...first one was .48 the others were .51...

2:43
3:06?
3:04?
2:58
3:00
3:04

Running warm up/down (Practice) 12:00 [2]
shoes: Nike Livestrong

yea...werd

Tuesday Mar 9, 2010 #

Note

MCML FTW

Monday Mar 8, 2010 #

4 PM

Running (Practice) 32:00 [3] 4.28 mi (7:29 / mi)
shoes: Nike Torch 3

yea...unofficial first day of practice ftw...

Friday Mar 5, 2010 #

1 PM

Swimming (Gym Class Hero) 20:00 [3]

yea...scored two goals in water polo like a pro-lo

Thursday Mar 4, 2010 #

1 PM

Swimming (Gym Class Hero) 20:00 [3]

yea...i <3 this category
5 PM

Biking (Stationary) 30:00 [3] 11.15 mi (2:41 / mi)

yea...you know...resistance on 8/16

Biking warm up/down (Stationary) 5:00 [2] 1.41 mi (3:33 / mi)

yea...

Monday Mar 1, 2010 #

4 PM

Running (Roads) 3:55 [3] 0.53 mi (7:23 / mi)
shoes: Nike Livestrong

yea...to the abode of adrian...

Running (Roads) 46:13 [3] 6.12 mi (7:33 / mi)
shoes: Nike Livestrong

yea...

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