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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: walk

In the 7 days ending Mar 28, 2011:

activity # timemileskm+mload
  Orienteering3 3:04:29 11.09(16:38) 17.85(10:20) 4599 /70c12%379.8
  Circuits2 2:00:00165.0
  Trail run4 1:57:54 3.64 5.86 123147.3
  Road run1 1:06:58 5.26(12:43) 8.47(7:54) 35112.7
  Stretching2 25:005.0
  Erg1 5:003.8
  Total9 8:39:21 20.0 32.19 6179 /70c12%813.6
  [1-5]9 7:49:29
averages - weight:149.2lbs

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TuWeThFrSaSuMo

Monday Mar 28, 2011 #

Erg warm up/down 5:00 [1]
weight:150lbs

Stretching 20:00 [0]

Circuits 1:00:00 [3]
shoes: DS Trainer X

Sunday Mar 27, 2011 #

Trail run warm up/down 10:00 [1]
shoes: Roclite 285

11 AM

Orienteering 55:21 [4] *** 5.89 km (9:23 / km) +141m 8:23 / km
spiked:9/13c shoes: Roclite 285


Mass Start - Splits

Saturday Mar 26, 2011 #

Event: WCOC New Haven Training Weekend
 

Trail run warm up/down 40:00 [1]
shoes: X-Talon 2

11 AM

Orienteering 26:31 intensity: (13:31 @2) + (13:00 @4) *** 2.38 km (11:07 / km) +119m 8:54 / km
19c shoes: X-Talon 2

Orienteering 29:14 [1] *** 2.32 km (12:36 / km) +57m 11:13 / km
15c shoes: X-Talon 2

Orienteering 40:26 [2] *** 2.79 km (14:29 / km) +63m 13:01 / km
shoes: X-Talon 2

4 PM

Orienteering 32:57 [4] **** 4.46 km (7:23 / km) +79m 6:47 / km
23c shoes: F-Lite 230


Short Sprint - Splits

Friday Mar 25, 2011 #

Note
weight:149lbs (rest day)

Thursday Mar 24, 2011 #

10 AM

Trail run tempo 46:24 intensity: (8:15 @1) + (9:26 @2) + (8:29 @3) + (20:02 @4) + (12 @5) 5.86 km (7:55 / km) +123m 7:10 / km
ahr:150 max:174 weight:149lbs shoes: Roclite 285

Wednesday Mar 23, 2011 #

Trail run warm up/down 21:30 [1]
weight:150lbs shoes: X-Talon 212

Stretching 5:00 [0]

Circuits 1:00:00 [1]
shoes: DS Trainer X

Tuesday Mar 22, 2011 #

11 AM

Road run intervals 1:06:58 intensity: (24:52 @0) + (7:11 @1) + (4:03 @2) + (5:09 @3) + (20:17 @4) + (5:26 @5) 8.47 km (7:54 / km) +35m 7:45 / km
ahr:146 max:216 weight:148lbs shoes: Hyper Speed 4

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