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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BruceMeier

In the 7 days ending Jun 17, 2012:

activity # timemileskm+m
  Run4 2:14:40 13.21 21.26 520
  Orienteering1 1:31:31 4.6(19:54) 7.4(12:22) 260
  Spinning class1 55:00
  Gym1 50:00
  Total7 5:31:11 17.81 28.66 780

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MoTuWeThFrSaSu

Sunday Jun 17, 2012 #

10 AM

Orienteering race 1:31:31 [3] 7.4 km (12:22 / km) +260m 10:31 / km

Jonkershoek colour-coded blue course. Not a good one. Lost about 13 minutes on four different controls. GPS tracker says I ran 12 km.

Blue - Splits

Saturday Jun 16, 2012 #

Run hills 25:30 [4] 4.58 km (5:34 / km) +275m 4:17 / km

Hill repeats on Rhodes Mem road. 5x 2:50 up 2:10 down
10 AM

Run warm up/down 25:00 [2] 4.5 km (5:33 / km)

Warmup/down Newlands forest from Imhoff parking

Friday Jun 15, 2012 #

7 AM

Gym 50:00 [2]

Supercircuit machines x2, 15 min core/abs class

Thursday Jun 14, 2012 #

5 PM

Run 56:23 [4] 9.04 km (6:14 / km) +245m 5:30 / km

Celtics trail run - Signal Hill /Lions Head route

Wednesday Jun 13, 2012 #

7 AM

Spinning class 55:00 [4]

Tuesday Jun 12, 2012 #

6 PM

Run warm up/down 15:00 [2]

Run intervals 12:47 [5] 3.14 km (4:04 / km)

Plumstead speed intervals 8x300m with 100m jog between

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