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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Dec 6, 2008:

activity # timemileskm+m
  Gym workout (wts etc)1 50:00 12.0(4:10) 19.31(2:35) 100
  Trail running1 36:00 3.42(10:32) 5.5(6:33) 80
  Orienteering1 24:10 2.24(10:46) 3.61(6:42) 1016 /16c100%
  Total3 1:50:10 17.66(6:14) 28.42(3:53) 19016 /16c100%

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Saturday Dec 6, 2008 #

Orienteering race 24:10 [4] ** 3.61 km (6:42 / km) +10m 6:36 / km
spiked:16/16c shoes: Salomon Wings

Sprint race KS championships at Johnson CC : fast course, error free cautious run with effects of heavy cold. Beat JJ. 4th overall , 2nd place M45+

Tuesday Dec 2, 2008 #

Gym workout (wts etc) 50:00 [4] 12.0 mi (4:10 / mi) +100m 4:04 / mi

treadmill 3 km 3% grade 20min ; weights 10 min; bike 10 mi , 20 min

Sunday Nov 30, 2008 #

Trail running 36:00 [3] 5.5 km (6:33 / km) +80m 6:06 / km
shoes: Ice bugs

trails and hills at KA w/1.5" fresh snow and breaking in the Icebugs

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