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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: div

In the 7 days ending Jul 31, 2005:

activity # timemileskm+mload
  Orienteering2 2:08:34 12.12(10:37) 19.5(6:36) 42023 /26c88%11571.0
  Easy run2 1:14:30 7.68(9:42) 12.36(6:02) 1005660.0
  R run1 17:30 2.98(5:52) 4.8(3:39)1400.0
  Stretching2 13:001040.0
  Total4 3:53:34 22.78 36.66 52023 /26c88%19671.0
averages - weight:80.2kg

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MoTuWeThFrSaSu

Sunday Jul 31, 2005 #

Note

W11: I-?
Dimond Park, Oakland, CA, Urban goat 12K

Orienteering race 1:38:00 [4] * 16.5 km (5:56 / km) +300m 5:27 / km
max:165 spiked:16/16c shoes: Asix GT-2090

Diamond park urban goat. Could be better. Lost at least 10min due to different not orenteering related reasons.

Urban Goat - Splits

Saturday Jul 30, 2005 #

Note
(rest day)

W10: E

Friday Jul 29, 2005 #

Note
(rest day)

W10: E

Thursday Jul 28, 2005 #

Note

W10: E

Easy run hills 33:00 [3] 6.5 km (5:05 / km) +100m 4:43 / km
weight:80.2kg shoes: Asix GT-2090

Evening Tilden park run. Shape improves. Nothing hurts after yesterdays race.

Stretching 5:00 [3]
shoes: Asix GT-2090

Wednesday Jul 27, 2005 #

Note

W10: I
(Wed.) - Lake Anthony Chabot sprint at 600-700, 3K

Orienteering race 30:34 [4] *** 3.0 km (10:11 / km) +120m 8:29 / km
spiked:7/10c shoes: Adidas Predator TRX

Lake Chabot. 25 y/o black&white map. Manual punching. Did couple mistakes, around 5min.

Sprint - Splits

Tuesday Jul 26, 2005 #

Note

W10: R-2 12x400 at 1:28

Easy run warm up/down 11:30 [3] 2.0 km (5:45 / km)
shoes: Asix GT-2090

Easy run before and after. Was late because it was very hot - +34C at 7pm.

R run 17:30 [3] 4.8 km (3:39 / km)
shoes: Asix GT-2090

R intervals 12x400 with 200m jog/rest between. Was very comfortable at pace 1:23-1:27.

Stretching 8:00 [3]
shoes: Asix GT-2090

Stretching and strength on horizontal bars.

Easy run 30:00 [2] 2.4 mi (12:30 / mi)
shoes: Asix GT-2090

Jogging between intervals.

Monday Jul 25, 2005 #

Note
(rest day)

W10: E

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