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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ida

In the 7 days ending Jan 18, 2009:

activity # timemileskm+m
  Running3 1:06:10 7.27(9:06) 11.7(5:39)
  Crossfit WOD3 56:27
  Bike1 39:17 12.0(3:16) 19.31(2:02)
  Other1 37:45
  Swimming1 2:40 0.14(19:04) 0.22(11:51)
  Total6 3:22:19 19.41 31.24

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MoTuWeThFrSaSu

Sunday Jan 18, 2009 #

Crossfit WOD 6:10 [3]
ahr:105 max:129

Overhead Squat
1/95;2/105;3/115;4/125;5/135

Saturday Jan 17, 2009 #

Running 16:10 [5] 1.25 mi (12:56 / mi)
ahr:134 max:167

3 x (20:60, 20:50, 20:40, 20:30, 20:20, 20:10)

Bike 39:17 [5] 12.0 mi (3:16 / mi)
ahr:108 max:134

12 mi TT

Friday Jan 16, 2009 #

Crossfit WOD 18:25 [5]
ahr:125 max:163

30-25-20-15-10-5
Vitrual Shoveling
Pull Ups

Crossfit WOD 13:48 [5]
ahr:131 max:163

Clean 155# x 15, 12, 9, 6, 3
Ring Dips x 30, 24, 18, 12, 6

Wednesday Jan 14, 2009 #

Running 15:00 [5] 2.0 mi (7:30 / mi)
ahr:153 max:183

Tuesday Jan 13, 2009 #

Swimming 2:40 [5] 0.22 km (11:51 / km)

10:20 x 16

Other 37:45 [5]
ahr:134 max:180

Deck of Cards
S-Thrusters 95#
H-Dips
C- Muscle Ups
D-Push Ups
Jokers-Burpees

Monday Jan 12, 2009 #

Running 35:00 [5] 4.02 mi (8:42 / mi)
ahr:156 max:183

Crossfit WOD 18:04 [5]
ahr:115 max:145

Ten Rounds
3 weights pull ups 45#
5 strict pull ups
7 kipping pull ups

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