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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ZoeB

In the 7 days ending Mar 9, 2014:

activity # timemileskm+m
  Running3 1:27:10 5.97 9.6
  Walking1 41:39 3.11(4.5/h) 5.0(7.2/h)
  Orienteering1 21:19 2.28(6.4/h) 3.67(10.3/h)
  Swimming1 13:09 0.31(1.4/h) 0.5(2.3/h)
  Total5 2:43:17 11.66 18.77

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MoTuWeThFrSaSu

Sunday Mar 9, 2014 #

Running warm up/down 23:48 [2] 4.0 km (10.1 kph)
ahr:151 max:168 shoes: Inov-8 Terrafly 277

Slow run from my house to Golden Harvest park

Orienteering race 21:19 [3] 3.67 km (10.3 kph)
ahr:163 max:172 shoes: Inov-8 Terrafly 277

Legs felt heavy after the run to the park. Tried to catch Tania who started 1 minute ahead of me, and the gap kept closing and opening. Did not see her route from 8 - 9, but I saw her going to 15 while I was going to 13.



From Maps 2014

Women - Splits

Saturday Mar 8, 2014 #

Walking (Delta Park Run With Dogs) 41:39 [3] 5.0 km (7.2 kph)
shoes: Inov-8 Terrafly 277

Thursday Mar 6, 2014 #

Running race 28:22 [3] 5.6 km (11.8 kph)

JP Morgan Challenge

Started off too fast with the first km being downhill (3:46), legs died on the first uphill and never recovered. Nico passed me at about 1.5km going up the hill.

Wednesday Mar 5, 2014 #

Swimming 13:09 [3] 0.5 km (2.3 kph)

Tuesday Mar 4, 2014 #

Running (Hills) 35:00 [3]
shoes: Asics Gel-Excel33

550m Warm Up
2 x Hills (500m each) :
- 2 Lamp poles up fast, 1 lamp pole down jog - Repeat to the top
- Jog to the bottom of the hill (300m)

4 x 70m Sprints with Walk Back

2 x Hills
- 5 Lamp poles up fast, 1 pole lamp pole down jog, 4 Lamp poles up
fast
- Jog to the bottom of the hill (300m)

4 x 70m Sprints with Walk Back

500m Cool Down

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