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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bo

In the 30 days ending Jun 30, 2016:

activity # timemileskm+m
  3.1 Paved15 9:10:33 58.16(9:28) 93.6(5:53)
  1.2 Machines13 4:20:00
  3.4 Orienteering6 4:01:00 18.14(13:17) 29.2(8:15)
  1.1 Strength13 3:40:00
  3.2 Trail7 3:22:00 23.05(8:46) 37.1(5:27)
  3.3 Terrain1 20:00 1.74(11:30) 2.8(7:09)
  Total36 24:53:33 101.1 162.7

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Thursday Jun 30, 2016 #

8 AM

3.2 Trail 16:00 [3] 2.9 km (5:31 / km)
shoes: 140723 Nike Air Pegasus 30

3.2 Trail tempo 28:00 [4] 6.0 km (4:40 / km)
shoes: 140723 Nike Air Pegasus 30

3.2 Trail warm up/down 15:00 [3] 2.6 km (5:46 / km)
shoes: 140723 Nike Air Pegasus 30

6 PM

1.2 Machines (rowing) 15:00 [2]

1.1 Strength (core) 15:00 [1]

Wednesday Jun 29, 2016 #

8 AM

3.4 Orienteering 45:00 [3] 4.5 km (10:00 / km)
shoes: 120301 inov-8 MudRoc 290

6 PM

1.2 Machines (lateral elliptical) 15:00 [2]

1.1 Strength (weights) 20:00 [1]

1.2 Machines (biking) 15:00 [2]

Tuesday Jun 28, 2016 #

8 AM

3.2 Trail warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: 120301 inov-8 MudRoc 290

3.3 Terrain intervals 20:00 [5] 2.8 km (7:09 / km)
shoes: 120301 inov-8 MudRoc 290

3.2 Trail warm up/down 12:00 [3] 1.9 km (6:19 / km)
shoes: 120301 inov-8 MudRoc 290

Monday Jun 27, 2016 #

8 AM

3.4 Orienteering 45:00 [3] 5.0 km (9:00 / km)
shoes: 140717 inov-8 xTalon 212

7 PM

1.2 Machines (rowing) 15:00 [2]

1.1 Strength (core) 15:00 [1]

Sunday Jun 26, 2016 #

Event: Club picnic and annual meeting
 
11 AM

3.4 Orienteering 33:00 [3] 4.8 km (6:52 / km)
shoes: 140717 inov-8 xTalon 212

Saturday Jun 25, 2016 #

3.1 Paved 39:00 [3] 6.7 km (5:49 / km)
shoes: 151225 Nike Pegasus Zoom 32

Friday Jun 24, 2016 #

8 AM

3.2 Trail warm up/down 7:00 [3] 1.0 km (7:00 / km)

3.4 Orienteering 35:00 [3] 4.9 km (7:09 / km)
shoes: 140717 inov-8 xTalon 212

3.2 Trail warm up/down 9:00 [3] 1.4 km (6:26 / km)
shoes: 140717 inov-8 xTalon 212

Thursday Jun 23, 2016 #

8 AM

3.1 Paved warm up/down 12:00 [3] 2.1 km (5:43 / km)
shoes: 140723 Nike Air Pegasus 30

3.2 Trail tempo 23:00 [4] 5.0 km (4:36 / km)
shoes: 140723 Nike Air Pegasus 30

3.1 Paved warm up/down 13:00 [3] 2.2 km (5:55 / km)
shoes: 140723 Nike Air Pegasus 30

6 PM

1.2 Machines (rowing) 15:00 [2]

1.1 Strength (core) 15:00 [1]

Wednesday Jun 22, 2016 #

8 AM

3.2 Trail warm up/down 9:00 [3] 1.3 km (6:55 / km)
shoes: 140717 inov-8 xTalon 212

3.4 Orienteering 36:00 [3] 4.1 km (8:47 / km)
shoes: 140717 inov-8 xTalon 212

3.2 Trail warm up/down 7:00 [3] 1.1 km (6:22 / km)
shoes: 140717 inov-8 xTalon 212

Tuesday Jun 21, 2016 #

8 AM

3.2 Trail warm up/down 9:00 [3] 1.5 km (6:00 / km)
shoes: 140723 Nike Air Pegasus 30

3.2 Trail intervals 10:00 [5] 1.4 km (7:09 / km)
shoes: 140723 Nike Air Pegasus 30

3.2 Trail warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: 140723 Nike Air Pegasus 30

6 PM

1.2 Machines (rowing) 10:00 [2]

1.1 Strength (core) 10:00 [1]

Monday Jun 20, 2016 #

8 AM

3.1 Paved warm up/down 7:00 [3] 1.1 km (6:22 / km)
shoes: 140717 inov-8 xTalon 212

3.4 Orienteering 47:00 [3] 5.9 km (7:58 / km)
shoes: 140717 inov-8 xTalon 212

3.1 Paved warm up/down 7:00 [3] 1.1 km (6:22 / km)
shoes: 140717 inov-8 xTalon 212

6 PM

1.2 Machines (rowing) 15:00 [2]

1.1 Strength (core) 15:00 [1]

Sunday Jun 19, 2016 #

9 AM

3.1 Paved 39:00 [3] 6.7 km (5:49 / km)
shoes: 151225 Nike Pegasus Zoom 32

Saturday Jun 18, 2016 #

7 AM

3.1 Paved 34:00 [3] 5.6 km (6:04 / km)
shoes: 151225 Nike Pegasus Zoom 32

Friday Jun 17, 2016 #

7 AM

3.1 Paved 35:00 [3] 5.9 km (5:56 / km)
shoes: 151225 Nike Pegasus Zoom 32

7 PM

1.2 Machines (elliptical) 10:00 [2]

1.1 Strength (weights) 20:00 [1]

1.2 Machines (biking) 10:00 [2]

Wednesday Jun 15, 2016 #

7 PM

1.2 Machines (elliptical) 15:00 [2]

1.1 Strength (weights) 20:00 [1]

1.2 Machines (biking) 15:00 [2]

Tuesday Jun 14, 2016 #

6 PM

1.2 Machines (rowing) 15:00 [2]

1.1 Strength (core) 15:00 [1]

Monday Jun 13, 2016 #

10 AM

3.1 Paved 58:00 [3] 9.7 km (5:59 / km)
shoes: 151225 Nike Pegasus Zoom 32

Sunday Jun 12, 2016 #

10 AM

3.1 Paved 41:00 [3] 6.7 km (6:07 / km)
shoes: 151225 Nike Pegasus Zoom 32

Friday Jun 10, 2016 #

7 PM

1.2 Machines (elliptical) 15:00 [2]

1.1 Strength (weights) 20:00 [1]

1.2 Machines (biking) 15:00 [2]

Thursday Jun 9, 2016 #

6 PM

3.1 Paved warm up/down 10:00 [3] 1.6 km (6:15 / km)
shoes: 151225 Nike Pegasus Zoom 32

3.1 Paved 25:33 [4] 5.7 km (4:29 / km)
shoes: 151225 Nike Pegasus Zoom 32

3.1 Paved 34:00 [3] 5.4 km (6:18 / km)
shoes: 151225 Nike Pegasus Zoom 32

Wednesday Jun 8, 2016 #

8 AM

3.1 Paved 24:00 [3] 4.0 km (6:00 / km)
shoes: 151225 Nike Pegasus Zoom 32

Tuesday Jun 7, 2016 #

6 PM

1.2 Machines (rowing) 15:00 [2]

1.1 Strength (core) 15:00 [1]

Monday Jun 6, 2016 #

7 AM

3.1 Paved 18:00 [3] 3.0 km (6:00 / km)
shoes: 151225 Nike Pegasus Zoom 32

3.1 Paved 5:00 [4] 1.0 km (5:00 / km)
shoes: 151225 Nike Pegasus Zoom 32

3.1 Paved 12:00 [3] 2.0 km (6:00 / km)
shoes: 151225 Nike Pegasus Zoom 32

7 PM

1.2 Machines (elliptical) 10:00 [2]

1.1 Strength (weights) 20:00 [1]

1.2 Machines (biking) 20:00 [2]

Sunday Jun 5, 2016 #

10 AM

3.1 Paved 38:00 [3] 6.5 km (5:51 / km)
shoes: 151225 Nike Pegasus Zoom 32

Friday Jun 3, 2016 #

7 AM

3.1 Paved 38:00 [3] 6.2 km (6:08 / km)
shoes: 151225 Nike Pegasus Zoom 32

Thursday Jun 2, 2016 #

8 AM

3.1 Paved warm up/down 10:00 [3] 1.8 km (5:33 / km)
shoes: 140723 Nike Air Pegasus 30

3.2 Trail 32:00 [4] 7.0 km (4:34 / km)
shoes: 140723 Nike Air Pegasus 30

3.1 Paved warm up/down 9:00 [3] 1.6 km (5:37 / km)
shoes: 140723 Nike Air Pegasus 30

Wednesday Jun 1, 2016 #

7 AM

3.1 Paved 42:00 [3] 7.0 km (6:00 / km)
shoes: 151225 Nike Pegasus Zoom 32

7 PM

1.2 Machines (lateral elliptical) 10:00 [2]

1.1 Strength (weights) 20:00 [1]

1.2 Machines (biking) 10:00 [2]

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