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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: roschi

In the 7 days ending Jan 6, 2013:

activity # timemileskm+ft
  Roadbiking1 2:37:00 44.8(3:30) 72.1(2:11) 1771
  Mountainbike2 2:05:56 19.6(6:25) 31.54(4:00) 1706
  Trail Run3 1:37:08 12.21(7:57) 19.66(4:56) 280
  Swimming1 1:00:00 1.37(43:53) 2.2(27:16)
  Orienteering1 59:45 5.0(11:57) 8.05(7:26) 600
  Indoor Cycle1 30:00 12.0(2:30) 19.31(1:33)
  Total6 8:49:49 94.98(5:35) 152.86(3:28) 4357

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Sunday Jan 6, 2013 #

Trail Run 22:08 [5] 5.0 km (4:26 / km) +80ft 4:19 / km

5k at duathlon, went out a bit too fast, around 6.20 pace, settled in to abotu 6.45 and then 7.30 after the hill.. very hard to keep pace with all the fast buggers

Mountainbike 27:56 [4] 5.3 mi (5:16 / mi) +403ft 4:55 / mi

only one lap then quit as lower back spasms were too strong, back s been bothering me too much lately, i ll take a few days off to reover before snowshoe race

Mountainbike 38:00 [2] 5.3 mi (7:10 / mi) +403ft 6:41 / mi

checking glens course morning of

Saturday Jan 5, 2013 #

Orienteering 59:45 [3] 5.0 mi (11:57 / mi) +600ft 10:44 / mi

2 big blunders, one was very iffy map issue and one kinda bad luck but overall a good run but slow due to duathlon race the day after... i love racing at pt defiance... and i love orienteering no matter how bad i am at it!

Friday Jan 4, 2013 #

Swimming 1:00:00 [3] 2.2 km (27:16 / km)

more drills/faster stuff, back sore, probably from bad seating position yesterday...

Thursday Jan 3, 2013 #

Roadbiking 2:37:00 [3] 44.8 mi (3:30 / mi) +1771ft 3:23 / mi

great ride with aaron and yumay to and through carnation valley, felt good after yesterdays tempo stuff, bit tired at the end though

Wednesday Jan 2, 2013 #

Trail Run 45:00 [3] 6.0 mi (7:30 / mi) +30ft 7:28 / mi

5k at tempo, about 7mmi pace, then easy

Indoor Cycle 30:00 [3] 12.0 mi (2:30 / mi)

Keiser M4 @225W

Monday Dec 31, 2012 #

Trail Run 30:00 [3] 5.0 km (6:00 / km) +170ft 5:42 / km

showing the fisher gals the duathlon run course, one was slower so we did a lot of waiting, but good times and nice weather

Mountainbike 1:00:00 [3] 9.0 mi (6:40 / mi) +900ft 6:05 / mi

duathlon, 1st loop showing the gals, 2nd and 3rd were supposed to be faster but then yumays shifter had problems so we stopped.. meh

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