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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bo

In the 30 days ending Sep 30, 2012:

activity # timemileskm+m
  3.1 Paved16 11:28:36 76.18(9:02) 122.6(5:37)
  0.2 Walking17 5:06:00 17.96(17:02) 28.9(10:35)
  0.1 Physical Therapy46 5:06:00
  3.2 Trail6 4:34:00 26.47(10:21) 42.6(6:26)
  3.4 Orienteering5 4:12:42 20.01(12:38) 32.2(7:51)
  3.3 Terrain1 18:00 1.86(9:39) 3.0(6:00)
  Total50 30:45:18 142.48 229.3
  [1-5]40 25:21:18

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Sunday Sep 30, 2012 #

9 AM

3.1 Paved long 25:00 [2] 3.8 km (6:35 / km)
shoes: 120420 Nike Pegasus+ 28

3.1 Paved long 49:00 [3] 9.1 km (5:23 / km)
shoes: 120420 Nike Pegasus+ 28

0.1 Physical Therapy 6:00 [0]

Saturday Sep 29, 2012 #

Event: NEOC: Great Brook Farm
 
10 AM

3.2 Trail warm up/down 12:00 [3] 2.0 km (6:00 / km)

3.4 Orienteering (meet) 1:28:00 [3] 10.4 km (8:28 / km)
shoes: 120301 inov-8 MudRoc 290


Red - Splits

Thursday Sep 27, 2012 #

8 AM

3.1 Paved warm up/down 13:00 [3] 2.2 km (5:55 / km)
shoes: 120717 Nike Free Run+ 2

3.1 Paved tempo 22:36 [4] 5.0 km (4:31 / km)
shoes: 120717 Nike Free Run+ 2

3.1 Paved warm up/down 19:00 [3] 3.1 km (6:08 / km)
shoes: 120717 Nike Free Run+ 2

0.1 Physical Therapy 6:00 [0]

1 PM

0.2 Walking 18:00 [1] 1.7 km (10:35 / km)

0.1 Physical Therapy 6:00 [0]

Wednesday Sep 26, 2012 #

8 AM

3.2 Trail long 55:00 [3] 8.1 km (6:47 / km)
shoes: 120301 inov-8 MudRoc 290

1 PM

0.2 Walking 18:00 [1] 1.7 km (10:35 / km)

0.1 Physical Therapy 6:00 [0]

Tuesday Sep 25, 2012 #

8 AM

3.1 Paved warm up/down 8:00 [3] 1.3 km (6:09 / km)
shoes: 120420 Nike Pegasus+ 28

3.1 Paved intervals 26:00 [5] 5.0 km (5:12 / km)
shoes: 120420 Nike Pegasus+ 28

3.1 Paved warm up/down 6:00 [3] 1.0 km (6:00 / km)
shoes: 120420 Nike Pegasus+ 28

0.1 Physical Therapy 6:00 [0]

1 PM

0.2 Walking 18:00 [1] 1.7 km (10:35 / km)

0.1 Physical Therapy 6:00 [0]

Monday Sep 24, 2012 #

1 PM

0.2 Walking 18:00 [0] 1.7 km (10:35 / km)

0.1 Physical Therapy 6:00 [0]

Sunday Sep 23, 2012 #

3 PM

3.1 Paved long 20:00 [3] 3.5 km (5:43 / km)
shoes: 120420 Nike Pegasus+ 28

3.1 Paved tempo 10:00 [4] 1.9 km (5:16 / km)
shoes: 120420 Nike Pegasus+ 28

3.1 Paved long 20:00 [3] 3.4 km (5:53 / km)
shoes: 120420 Nike Pegasus+ 28

3.1 Paved tempo 10:00 [4] 1.9 km (5:16 / km)
shoes: 120420 Nike Pegasus+ 28

3.1 Paved long 20:00 [3] 3.5 km (5:43 / km)
shoes: 120420 Nike Pegasus+ 28

0.1 Physical Therapy 6:00 [0]

9 PM

0.1 Physical Therapy (stick) 6:00 [0]

0.1 Physical Therapy 6:00 [0]

Saturday Sep 22, 2012 #

Event: NEOC: Nobscot Night-O
 
7 PM

3.1 Paved warm up/down 7:00 [3] 1.1 km (6:22 / km)
shoes: 120301 inov-8 MudRoc 290

3.4 Orienteering (meet) 52:42 [3] 6.9 km (7:38 / km)
shoes: 120301 inov-8 MudRoc 290

0.1 Physical Therapy 6:00 [0]


Long - Splits

Friday Sep 21, 2012 #

1 PM

0.2 Walking 18:00 [1] 1.7 km (10:35 / km)

0.1 Physical Therapy 6:00 [0]

Thursday Sep 20, 2012 #

8 AM

3.1 Paved warm up/down 8:00 [3] 1.4 km (5:43 / km)
shoes: 120717 Nike Free Run+ 2

3.1 Paved tempo 26:00 [4] 5.1 km (5:06 / km)
shoes: 120717 Nike Free Run+ 2

3.1 Paved warm up/down 13:00 [3] 2.2 km (5:55 / km)
shoes: 120717 Nike Free Run+ 2

0.1 Physical Therapy 6:00 [0]

1 PM

0.2 Walking 18:00 [1] 1.7 km (10:35 / km)

0.1 Physical Therapy 6:00 [0]

Wednesday Sep 19, 2012 #

8 AM

3.2 Trail 47:00 [3] 7.2 km (6:32 / km)
shoes: 120301 inov-8 MudRoc 290

0.1 Physical Therapy 6:00 [0]

1 PM

0.2 Walking 18:00 [1] 1.7 km (10:35 / km)

0.1 Physical Therapy 6:00 [0]

Tuesday Sep 18, 2012 #

8 AM

3.1 Paved warm up/down 8:00 [3] 1.3 km (6:09 / km)
shoes: 120420 Nike Pegasus+ 28

3.1 Paved intervals 26:00 [5] 4.8 km (5:25 / km)
shoes: 120420 Nike Pegasus+ 28

3.1 Paved warm up/down 8:00 [3] 1.3 km (6:09 / km)
shoes: 120420 Nike Pegasus+ 28

0.1 Physical Therapy 6:00 [0]

1 PM

0.2 Walking 18:00 [1] 1.7 km (10:35 / km)

0.1 Physical Therapy 6:00 [0]

8 PM

0.1 Physical Therapy 6:00 [0]

Monday Sep 17, 2012 #

1 PM

0.2 Walking 18:00 [1] 1.7 km (10:35 / km)

0.1 Physical Therapy 6:00 [0]

Sunday Sep 16, 2012 #

Event: NEOC: Boojum Rock
 
10 AM

3.1 Paved warm up/down 6:00 [3] 0.8 km (7:30 / km)
shoes: 120301 inov-8 MudRoc 290

3.4 Orienteering (meet) 1:02:00 [3] 6.6 km (9:24 / km)
shoes: 120301 inov-8 MudRoc 290

0.1 Physical Therapy 6:00 [0]


Green - Splits

Saturday Sep 15, 2012 #

Event: NEOC: Turtle Pond
 
9 AM

3.4 Orienteering (meet) 30:00 [3] 4.6 km (6:31 / km)
shoes: 120301 inov-8 MudRoc 290

10 AM

3.4 Orienteering (meet) 20:00 [4] 3.7 km (5:24 / km)
shoes: 120301 inov-8 MudRoc 290

11 AM

3.1 Paved warm up/down 6:00 [3] 1.0 km (6:00 / km)
shoes: 111208 Nike Pegasus 26 gtx

0.1 Physical Therapy 6:00 [0]

Friday Sep 14, 2012 #

8 AM

3.1 Paved warm up/down 8:00 [3] 1.3 km (6:09 / km)
shoes: 120717 Nike Free Run+ 2

3.1 Paved tempo 26:00 [4] 5.0 km (5:12 / km)
shoes: 120717 Nike Free Run+ 2

3.1 Paved warm up/down 8:00 [3] 1.3 km (6:09 / km)
shoes: 120717 Nike Free Run+ 2

0.1 Physical Therapy 6:00 [0]

1 PM

0.2 Walking 18:00 [1] 1.7 km (10:35 / km)

0.1 Physical Therapy 6:00 [0]

Thursday Sep 13, 2012 #

8 AM

3.2 Trail 57:00 [3] 8.4 km (6:47 / km)
shoes: 120301 inov-8 MudRoc 290

0.1 Physical Therapy 6:00 [0]

1 PM

0.2 Walking 18:00 [1] 1.7 km (10:35 / km)

0.1 Physical Therapy 6:00 [0]

Wednesday Sep 12, 2012 #

1 PM

0.2 Walking 18:00 [1] 1.7 km (10:35 / km)

0.1 Physical Therapy 6:00 [0]

Tuesday Sep 11, 2012 #

8 AM

3.1 Paved warm up/down 10:00 [3] 1.7 km (5:53 / km)
shoes: 120420 Nike Pegasus+ 28

3.1 Paved intervals 26:00 [5] 4.8 km (5:25 / km)
shoes: 120420 Nike Pegasus+ 28

3.1 Paved warm up/down 14:00 [3] 2.3 km (6:05 / km)
shoes: 120420 Nike Pegasus+ 28

0.1 Physical Therapy 6:00 [0]

1 PM

0.2 Walking 18:00 [1] 1.7 km (10:35 / km)

0.1 Physical Therapy 6:00 [0]

8 PM

0.1 Physical Therapy (stick) 6:00 [0]

Monday Sep 10, 2012 #

8 AM

3.2 Trail long 51:00 [3] 9.2 km (5:33 / km)
shoes: 120420 Nike Pegasus+ 28

0.1 Physical Therapy 6:00 [0]

1 PM

0.2 Walking 18:00 [1] 1.7 km (10:35 / km)

0.1 Physical Therapy 6:00 [0]

8 PM

0.1 Physical Therapy (stick) 6:00 [0]

Sunday Sep 9, 2012 #

9 AM

3.1 Paved long 1:19:00 [3] 14.2 km (5:34 / km)
shoes: 120420 Nike Pegasus+ 28

0.1 Physical Therapy 6:00 [0]

8 PM

0.1 Physical Therapy (stick) 6:00 [0]

Saturday Sep 8, 2012 #

8 PM

0.1 Physical Therapy (stick) 6:00 [0]

0.1 Physical Therapy 6:00 [0]

Friday Sep 7, 2012 #

8 AM

3.3 Terrain warm up/down (grass) 9:00 [3] 1.5 km (6:00 / km)
shoes: 120717 Nike Free Run+ 2

3.1 Paved tempo 26:00 [4] 4.4 km (5:55 / km)
shoes: 120717 Nike Free Run+ 2

3.3 Terrain warm up/down (grass) 9:00 [3] 1.5 km (6:00 / km)
shoes: 120717 Nike Free Run+ 2

0.1 Physical Therapy 6:00 [0]

1 PM

0.2 Walking 18:00 [1] 1.7 km (10:35 / km)

0.1 Physical Therapy 6:00 [0]

9 PM

0.1 Physical Therapy (stick) 6:00 [0]

0.1 Physical Therapy 6:00 [0]

Thursday Sep 6, 2012 #

8 AM

3.2 Trail 52:00 [3] 7.7 km (6:45 / km)
shoes: 120301 inov-8 MudRoc 290

0.1 Physical Therapy 6:00 [0]

1 PM

0.2 Walking 18:00 [1] 1.7 km (10:35 / km)

0.1 Physical Therapy 6:00 [0]

8 PM

0.1 Physical Therapy (stick) 6:00 [0]

0.1 Physical Therapy 6:00 [0]

Wednesday Sep 5, 2012 #

1 PM

0.2 Walking 18:00 [1] 1.7 km (10:35 / km)

0.1 Physical Therapy 6:00 [0]

8 PM

0.1 Physical Therapy (stock) 6:00 [0]

0.1 Physical Therapy 6:00 [0]

Tuesday Sep 4, 2012 #

7 AM

3.1 Paved warm up/down 9:00 [3] 1.4 km (6:26 / km)
shoes: 120420 Nike Pegasus+ 28

3.1 Paved intervals 12:00 [5] 2.2 km (5:27 / km)
shoes: 120420 Nike Pegasus+ 28

3.1 Paved warm up/down 10:00 [3] 1.6 km (6:15 / km)
shoes: 120420 Nike Pegasus+ 28

0.1 Physical Therapy 6:00 [0]

Monday Sep 3, 2012 #

10 AM

3.1 Paved long 40:00 [3] 6.8 km (5:53 / km)
shoes: 120420 Nike Pegasus+ 28

0.1 Physical Therapy 6:00 [0]

Sunday Sep 2, 2012 #

3 PM

3.1 Paved long 1:04:00 [3] 11.9 km (5:23 / km)
shoes: 120420 Nike Pegasus+ 28

0.1 Physical Therapy 6:00 [0]

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