Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: siswslscsfs

In the 7 days ending Apr 12, 2014:

activity	#	time	miles		km		+m
Running	5	3:20:16	17.52	(11:26)	28.2	(7:06)	925
Circuit Training	3	55:00
Orienteering	2	42:54	4.13	(10:23)	6.65	(6:27)	116	32 /	32c	100%
Total	9	4:58:10	21.65		34.85		1041	32 /	32c	100%

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Saturday Apr 12, 2014 #

9 AM

Running hills 1:13:06 [5] 10.6 km (6:54 / km) +475m 5:38 / km
shoes: Adidas adizero Mana

Running @ Tai Lam

9:15am

Elite Squad X-Country Training

Thursday Apr 10, 2014 #

8 PM

Running warm up/down 14:23 [4] 2.8 km (5:08 / km)
shoes: Mizuno Wave Spacer AR

Running @ HHSG

8:00pm

400m x 7

2'11"89, 1'59"35, 1'59"29, 1'59"29, 2'01"73, 2'06"02, 2'05"66 - 14'23"

Running intervals 23:33 [5] 3.2 km (7:22 / km)
shoes: Mizuno Wave Spacer AR

Running @ HHSG

8:30pm

200m F 100m W x 10 +1

1. 36"12 (1'36"02) < > 1. 36"44 (1'19"85)
2. 35"07 (1'29"40) < > 2. 34"99 (1'24"72)
3. 34"39 (1'42"71) < > 3. 34"67 (1'37"43)
4. 33"12 (1'41"24) < > 4. 35"33 (1'29"86)
5. 33"73 (1'42"99) < > 5. 34"78 (1'36"05)
6. 34"70 (1'40"52) < > 6. 34"96 (1'32"96)
7. 34"51 (1'55"61) < > 7. 34"73 (1'32"98)
8. 33"79 (1'49"16) < > 8. 34"33 (1'30"32)
9. 33"20 (1'46"59) < > 9. 33"72 (1'41"66)
10.33"66 (1'54"89)< > 10.33"37 (1'28"72)
11.32"08 < > 11.32"64

9 PM

Running warm up/down 11:40 [3] 1.3 km (8:58 / km)
shoes: Mizuno Wave Spacer AR

Running @ HHSG

9:00pm

Circuit Training 25:00 [5]

Circuit @ HHSG

9:15pm

Ironman Circuit x 1

Abs circuit x 3