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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: KMurray

In the 28 days ending Feb 28, 2011:

activity # timemileskm+m
  Cross country skiing21 31:50:00
  basketball3 3:30:00
  running2 1:30:00
  orienteering1 45:00
  Total23 37:35:00

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Saturday Feb 26, 2011 #

Cross country skiing race 1:30:00 [5]

1hr warm up. 3.75km classic race 12min. cool down 15min

Friday Feb 25, 2011 #

running 40:00 [1]

rest day easy easy jog/walk

Thursday Feb 24, 2011 #

Cross country skiing race 2:00:00 [5]

warm up 1hour. 10km classic race 32min. cool down half hour very slow

Wednesday Feb 23, 2011 #

running 50:00 [1]

rest day.. went for very very easy run

Tuesday Feb 22, 2011 #

Cross country skiing race 1:50:00 [5]

sprint race day! warm up 1hour race. cool down. warm up 30min race. cool down

Monday Feb 21, 2011 #

Cross country skiing race 1:35:00 [5]

1hour warm up. 7.5km skate race. cool down

Sunday Feb 20, 2011 #

Cross country skiing 1:00:00 [1]

very slow zone 1 checking out trails in Halifax

Friday Feb 18, 2011 #

Cross country skiing 1:15:00 [1]

low zone 1

Thursday Feb 17, 2011 #

Cross country skiing 1:50:00 [1]

low zone 1 with 2 sets of 5 sprints 10secs each

Tuesday Feb 15, 2011 #

Cross country skiing 1:26:00 [1]

Monday Feb 14, 2011 #

Cross country skiing 45:00 [1]

Sunday Feb 13, 2011 #

Cross country skiing 1:35:00 [1]

easy ski recovery from race

Saturday Feb 12, 2011 #

Cross country skiing race 1:45:00 [3]

20km race low zone4 high zone3 1h13min51sec
warm up approx 30min

Friday Feb 11, 2011 #

Cross country skiing 1:00:00 [1]

coaching zone 1

Thursday Feb 10, 2011 #

Cross country skiing 1:50:00 [1]

zone 1 with speed workout

Wednesday Feb 9, 2011 #

Cross country skiing 1:30:00 [1]

zone 1 heartrate a little high though

Tuesday Feb 8, 2011 #

Cross country skiing 1:52:00 [1]

zone 1 with specific strength

basketball 1:15:00 [1]

easy practice

orienteering 45:00 [1]

map memory stuff combined with running

Sunday Feb 6, 2011 #

Cross country skiing 1:45:00 [1]

zone 1 easy ski

Saturday Feb 5, 2011 #

Cross country skiing 2:07:00 [3]

zone 1 with team sprint intensity ~2.5 min = rest X 3

Friday Feb 4, 2011 #

Cross country skiing 1:00:00 [1]

Thursday Feb 3, 2011 #

Cross country skiing 1:45:00 [4]

zone 1 warm up cool down with intensity 4 times 3minutes zone 4

Wednesday Feb 2, 2011 #

Cross country skiing 2:00:00 [1]

zone 1 ski

basketball 1:15:00 [1]

easy practice

Tuesday Feb 1, 2011 #

basketball race 1:00:00 [3]

game and warm up

Cross country skiing 30:00 [2]

easy ski

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