Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: duxma

In the 31 days ending Jul 31, 2013:

activity	#	time	miles		km		+m
Orienteering-T	15	10:10:34	8.1		13.04		265
Orienteering-R	6	6:05:14	25.58	(14:17)	41.16	(8:52)	1750
Running	7	4:46:34	33.11	(8:39)	53.28	(5:23)	778
Bike	3	1:53:00	24.98	(13.3/h)	40.2	(21.3/h)	270
Stretching	3	1:00:00	2.55	(23:33)	4.1	(14:38)
Swimming	1	1:00:00
Total	32	24:55:22	94.31		151.78		3063

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Thursday Jul 25, 2013 #

9 AM

Stretching 30:00 [3] 2.0 km (15:00 / km)

Wednesday Jul 24, 2013 #

Running 51:08 [3] 7.63 mi (6:42 / mi) +218m 6:09 / mi
shoes: adidas Duramo 4 TR M

4 PM

Orienteering-T race (sprint) 10:56 [3] 2.34 km (4:40 / km) +25m 4:26 / km
shoes: adidas Duramo 4 TR M

Tuesday Jul 23, 2013 #

10 AM

Orienteering-T (variants) 45:00 [3]
shoes: Inov OROC™ 280

4 PM

Orienteering-T intervals (forrest sprint intervals) 30:00 [3]
shoes: Inov OROC™ 280

Monday Jul 22, 2013 #

10 AM

Running 40:00 [3] 6.0 km (6:40 / km) +170m 5:50 / km
shoes: adidas Duramo 4 TR M

Stretching 20:00 [3] 0.6 km (33:20 / km)
shoes: adidas Duramo 4 TR M

Sunday Jul 21, 2013 #

Orienteering-R race 1:43:42 [3] 10.4 km (9:58 / km) +570m 7:50 / km
shoes: Inov OROC™ 280

Saturday Jul 20, 2013 #

Orienteering-R race 53:46 [3] 5.55 km (9:41 / km) +340m 7:25 / km
shoes: Inov OROC™ 280

Friday Jul 19, 2013 #

10 AM

Orienteering-R race (sprint-forest) 23:10 [3] 3.3 mi (7:01 / mi) +70m 6:35 / mi
shoes: Inov OROC™ 280

9 PM

Orienteering-R (night short) 25:33 [3] 3.6 km (7:06 / km) +120m 6:05 / km
shoes: Inov OROC™ 280

Thursday Jul 18, 2013 #

Note
(rest day)

Running 32:05 [3] 5.2 km (6:10 / km) +70m 5:47 / km
shoes: adidas Duramo 4 TR M

Wednesday Jul 17, 2013 #

Orienteering-R race 59:38 [3] 5.6 km (10:39 / km) +250m 8:42 / km

Tuesday Jul 16, 2013 #

Event: Kopaonik OPEN

Orienteering-R 1:39:25 [3] 10.7 km (9:17 / km) +400m 7:50 / km
shoes: Inov OROC™ 280

Monday Jul 15, 2013 #

8 AM

Running 50:00 [3] 8.0 km (6:15 / km) +200m 5:33 / km
shoes: adidas Duramo 4 TR M

2 PM

Orienteering-T (model) 15:00 [3] 2.0 km (7:30 / km) +50m 6:40 / km
shoes: Inov OROC™ 280

Sunday Jul 14, 2013 #

7 PM

Running 32:00 [3] 5.2 km (6:09 / km) +80m 5:43 / km
shoes: adidas Duramo 4 TR M

Tuesday Jul 9, 2013 #

10 AM

Orienteering-T 49:00 [3] *****
shoes: Inov OROC™ 280

Monday Jul 8, 2013 #

10 AM

Orienteering-T 1:19:00 [3]
shoes: Inov OROC™ 280

4 PM

Swimming 1:00:00 [3]

just resting in pool and at some time I go to swimm, and then rest, and in circle....

Sunday Jul 7, 2013 #

10 AM

Orienteering-T race (relay+course) 1:17:10 [3] *****
shoes: Inov OROC™ 280

2x2 relay race (1.9km+1.7km for me)
+ 3.3km orienteering course on end like warm down

4 PM

Orienteering-T (line o memory) 8:00 [3] ** 1.0 km (8:00 / km) +40m 6:40 / km
shoes: Inov OROC™ 280

Orienteering-T 18:00 [3] ** 3.0 km (6:00 / km) +150m 4:48 / km
shoes: Inov OROC™ 280

Saturday Jul 6, 2013 #

10 AM

Orienteering-T 1:24:50 [3]

4 PM

Orienteering-T race (sprint) 6:44 [3] 1.5 km (4:29 / km)
shoes: adidas Duramo 4 TR M

Stretching warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: adidas Duramo 4 TR M

Friday Jul 5, 2013 #

10 AM

Orienteering-T 57:44 [3]

Long distance bulgarian champs from 2012 M16

4 PM

Orienteering-T intervals 41:00 [3]

7 PM

Bike 18:00 [3] 6.0 km (20.0 kph)

9 PM

Orienteering-T 19:10 [3]

Thursday Jul 4, 2013 #

4 PM

Orienteering-T (line O) 54:00 [3] ****
shoes: Inov OROC™ 280

5 PM

Running warm up/down 8:00 [1] 1.5 km (5:20 / km)
shoes: Inov OROC™ 280

7 PM

Bike 20:00 [3] 7.0 km (21.0 kph) +20m

Wednesday Jul 3, 2013 #

Note

I had plan for today but I dont have time...packing for travel, tomorrow is first day of 6day training camp in Bulgaria :)

Tuesday Jul 2, 2013 #

Bike 1:15:00 [3] 27.2 km (21.8 kph) +250m

Orienteering-T intervals 15:00 [3] 3.2 km (4:41 / km)
shoes: adidas Duramo 4 TR M

9 AM

Running 1:13:21 [3] 15.1 km (4:51 / km) +40m 4:48 / km
shoes: adidas Duramo 4 TR M

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