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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: expresso

In the 7 days ending Oct 31, 2010:

activity # timemileskm+m
  Orienteer1 1:05:33 4.47(14:39) 7.2(9:06) 50
  Run2 1:01:00 7.0(8:43) 11.27(5:25)
  Bike1 58:00 12.0(4:50) 19.31(3:00)
  Swim1 26:00 0.81(32:11) 1.3(20:00)
  Total4 3:30:33 24.28(8:40) 39.08(5:23) 50

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Sunday Oct 31, 2010 #

Orienteer (classic) 1:05:33 [4] *** 7.2 km (9:06 / km) +50m 8:48 / km
shoes: ORoc 10

CAOC Meet - Deer Grove
Great course by Maricel using some of the most open parts of the map. Very enjoyable run but a bit sloppy here and there with a few small concentration lapses.
As my new commute take me near DG every day, I decided to add a run there to my weekly training schedule. It will likely be at night soon so I will need a real headlamp finally.

Run warm up/down (path) 18:00 [3] 1.8 mi (10:00 / mi)
shoes: ORoc 10

Warmup on the DG path.

Wednesday Oct 27, 2010 #

Swim 26:00 [3] 1.3 km (20:00 / km)

Easy...
300s, 200p, 100k, 400s, 300pwp.

Tuesday Oct 26, 2010 #

Run 43:00 intensity: (22:00 @3) + (21:00 @4) 5.2 mi (8:16 / mi)
shoes: Mizuno WR 10

Group Run
'Bout a mile to the track and then 6 X 800m. The wind and low energy had me running about 3:30s. At least I did it.

Monday Oct 25, 2010 #

Bike (mtn.) 58:00 [3] 12.0 mi (4:50 / mi)

CLC to 2 loops + 1 annex around the savanna & back. Nice warmish evening. FP gate was locked on my return so I know about when they do it so I'll not be able to drive there until spring.

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