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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: aaronnewell93

In the 7 days ending Jan 29, 2011:

activity # timemileskm+m
  Indoor Climbing4 5:45:00
  Nordic Skiing4 5:25:00 39.15(8:18) 63.0(5:10)
  Running3 4:25:00 30.3(8:45) 48.76(5:26) 1200
  Total11 15:35:00 69.45 111.76 1200
averages - sleep:6.7 weight:148.7lbs

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Saturday Jan 29, 2011 #

11 AM

Running 1:30:00 [3] * 12.3 mi (7:19 / mi) +300m 6:48 / mi
slept:8.0 weight:148lbs shoes: Asics Speedstar 4

6:40 pace for 7.4 miles on road(49:00)
- Past outlets to highpoint on canada street. Back and up buckbee to vandusen trail.
Down Vandusen and one lap on red trail. (3.4miles)(31:00)
5:35 pace for 1.35 miles back on roads(7:40)
Plus easy quarter mile.

*L. Knee had a niggle going up canada street so i turned around.

Friday Jan 28, 2011 #

3 PM

Nordic Skiing race 1:20:00 [5] *** 18.0 km (4:27 / km)
slept:6.0 weight:149lbs

Classic. Lapland Lake. Warm up/test out skis for a couple kilometers. Back to the bus for drink and a little bit of food. Stretch. Race 9-10k(?). Cool down up to lake and skied with nick on some 1k loop for a little bit.

Thursday Jan 27, 2011 #

3 PM

Nordic Skiing 1:30:00 [3] * 13.0 km (6:55 / km)
slept:7.0

Classic. Couple laps around the field. One lap around varsity loop. 6x150m double pole sprints. One lap around Varsity cool down.
6 PM

Indoor Climbing 1:00:00 [3] ****

Quick climbing session before going to Will's to wax. Climbed the hardest thing in the gym after a few tries today.

Wednesday Jan 26, 2011 #

3 PM

Nordic Skiing intervals 1:20:00 [4] ** 17.0 km (4:42 / km)
slept:7.0 weight:149lbs

Warm up
5x2.5mins. up wall and humps and other flatter.
5x2 mins up snake
cool down

Tuesday Jan 25, 2011 #

10 AM

Running (Mountain Terrain) 1:35:00 [3] *** 10.0 mi (9:30 / mi) +450m 8:20 / mi
slept:7.5 shoes: Salomon XA Pro 3D GTX

Red loop once(clockwise), with microspikes. ate a gu. ran up and over the dam. did 4x10 seconds hill sprints. Up and over butler, down van dusen and then back.
3 PM

Nordic Skiing 1:15:00 [3] * 15.0 km (5:00 / km)

Classic Practice. no poles for a bit. Underwoods zebra rossignols are awesome. feel like I can actually ski. Did some hills with coach. worked technique. Skied for a while after.
6 PM

Indoor Climbing 1:15:00 [3]

Bouldered a bit and felt a little tired. Pretty uneventful. No real training.

Monday Jan 24, 2011 #

4 PM

Running (Mountain Terrain) 1:20:00 [3] *** 8.0 mi (10:00 / mi) +450m 8:31 / mi
slept:6.5 shoes: Salomon XA Pro 3D GTX

Ran the red loop at van dusen 3x(15 minutes each counter-clockwise). Snowpack was perfect. Felt good. Never run in the Salomons before. They were good.
7 PM

Indoor Climbing 1:30:00 [3]

Bouldered. Felt pretty good. Might start real training soon.

Sunday Jan 23, 2011 #

2 PM

Indoor Climbing 2:00:00 [3]
slept:5.0

Climbed with tyler, billy, and adam at rocksport. Slept at nick's the night before. went to sleep at 2:30am and woke up at 7:30am. Didn't run, want the knee to heal.

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