Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Seregaofed

In the 7 days ending Oct 22, 2011:

activity	#	time	miles		km		+m
street running	2	1:35:20	12.12	(7:52)	19.5	(4:53)
orienteering	2	1:15:21	6.78	(11:07)	10.91	(6:54)	196
trail running	4	59:45	6.99	(8:33)	11.25	(5:19)	73
swimming	1	35:00	0.99	(35:12)	1.6	(21:53)
jumping	1	6:00	0.62	(9:39)	1.0	(6:00)
Total	8	4:31:26	27.5	(9:52)	44.26	(6:08)	269

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Saturday Oct 22, 2011 #

12 PM

orienteering warm up/down 8:15 [3] ** 1.07 km (7:43 / km) +17m 7:09 / km
ahr:149 max:172 shoes: Icebug Spirit OLX

Model

orienteering race 47:59 [4] ***** 6.43 km (7:28 / km) +143m 6:43 / km
ahr:161 shoes: Icebug Spirit OLX

Felt pain in my left knee afterwards

1 PM

trail running warm up/down 5:01 [1] 0.59 km (8:30 / km)
ahr:147 max:160 shoes: Icebug Spirit OLX

Blue Middle - Splits

Friday Oct 21, 2011 #

3 PM

trail running warm up/down 4:43 [3] 0.9 km (5:14 / km)
ahr:139 max:159 shoes: Ivov X-Talon 212

orienteering race 19:07 [4] *** 3.41 km (5:36 / km) +36m 5:19 / km
ahr:170 max:178 shoes: Ivov X-Talon 212

trail running warm up/down 5:15 [2] 0.76 km (6:54 / km)
ahr:141 max:150 shoes: Ivov X-Talon 212

Blue Sprint - Splits

Thursday Oct 20, 2011 #

10 AM

trail running 20:11 [3] 4.0 km (5:03 / km)
ahr:152 max:169 shoes: Nike Free 7.0

Wednesday Oct 19, 2011 #

6 PM

street running 39:10 [3] 8.0 km (4:54 / km)
ahr:148 max:162 shoes: Nike Free 7.0

Tuesday Oct 18, 2011 #

8 PM

swimming (masters) 35:00 [3] 1.6 km (21:52 / km)

300 as 75 free+25 back
200 kick
6x50 as fly/back + breast/free
50 double arm back
6x100 paddles as 75 free+25 back
50 double arm back
2x50 as fly kick breast/back
5' flip turn
wasn't in mood till the middle of training

Monday Oct 17, 2011 #

6 PM

trail running 24:35 [3] 5.0 km (4:55 / km) +73m 4:35 / km
ahr:149 max:163 shoes: Nike Free 7.0

jumping 6:00 [3] 1.0 km (6:00 / km)

Sunday Oct 16, 2011 #

6 PM

street running 56:10 [3] 11.5 km (4:53 / km)
shoes: Nike Free 7.0

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