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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: xctimo

In the 7 days ending Jun 19, 2005:

activity # timemileskm+m
  Rollerski2 4:30:00 37.28(7:15) 60.0(4:30) 170
  Orienteering1 3:11:00 18.64(10:15) 30.0(6:22) 44530c
  Polewalk1 1:30:00 7.46(12:04) 12.0(7:30) 400
  Run/Walk1 1:30:00 9.32(9:39) 15.0(6:00)
  Running3 1:15:00 8.7(8:37) 14.0(5:21) 30
  Biking1 30:00 5.59(5:22) 9.0(3:20)
  Spenst2 30:00
  Strength1 15:00
  Total6 13:11:00 86.99 140.0 104530c

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MoTuWeThFrSaSu

Sunday Jun 19, 2005 #

Orienteering 3:11:00 [2] *** 30.0 km (6:22 / km) +445m 5:56 / km
30c shoes: brooks adrenaline asr

Course set up by rtm. Much more difficult than orienteering at Lappe. Boomed the first few controls but then got used to looking at map and went much better after that.

Saturday Jun 18, 2005 #

Rollerski (Classic) 2:00:00 [1] 25.0 km (4:48 / km)

Rollerski in the morning at Kamview

Rollerski (Skate) 1:15:00 [1] 20.0 km (3:45 / km)

Skate rollerski right after Classic ski

Running warm up/down 15:00 [1] 3.0 km (5:00 / km)

15min run after rollerskiing

Biking (Mtn) 30:00 [1] 9.0 km (3:20 / km)

Easy bike ride in evening

Friday Jun 17, 2005 #

Running 45:00 [1] 8.0 km (5:38 / km) +30m 5:31 / km
shoes: brooks adrenaline asr

45min of running from home. 30 before spenst and 15min after spenst but before core

Spenst 15:00 [1]
shoes: brooks adrenaline asr

15min of spenst during run

Strength (core) 15:00 [1]

15min of core strength after run

Thursday Jun 16, 2005 #

Polewalk 1:30:00 [1] 12.0 km (7:30 / km) +400m 6:26 / km
shoes: brooks adrenaline asr

1.5hr polewalk at Wishart.

Wednesday Jun 15, 2005 #

Rollerski (Classic) 1:15:00 [1] 15.0 km (5:00 / km) +170m 4:44 / km

1.15hr 15k rollerski up hazelwood lake road

Tuesday Jun 14, 2005 #

Running warm up/down 15:00 [1] 3.0 km (5:00 / km)
shoes: brooks adrenaline asr

running to tapiola and back before and after spenst

Spenst 15:00 [1]
shoes: brooks adrenaline asr

15min of spenst at tapiola

Run/Walk 1:30:00 [1] 15.0 km (6:00 / km)

1.5hr 15k run/walk at Cent Pk.

Monday Jun 13, 2005 #

Note
(rest day)

No "training" today, though i did shovel gravel for 8 hours straight and then we poured and smoothed out concrete until 11pm. Didn't feel like going for a run after anyway..

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