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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bo

In the 31 days ending Mar 31, 2016:

activity # timemileskm+m
  3.1 Paved17 14:48:00 90.66(9:48) 145.9(6:05)
  3.2 Trail7 5:30:00 34.3(9:37) 55.2(5:59)
  1.2 Machines11 4:45:00
  0.2 Walking10 4:35:00
  1.1 Strength12 3:25:00
  3.4 Orienteering2 3:00:00 11.31(15:55) 18.2(9:53)
  Total47 36:03:00 136.27 219.3

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Thursday Mar 31, 2016 #

8 AM

3.1 Paved 48:00 [3] 7.4 km (6:29 / km)
shoes: 151225 Nike Pegasus Zoom 32

Wednesday Mar 30, 2016 #

8 AM

3.2 Trail 42:00 [3] 7.3 km (5:45 / km)
shoes: 140723 Nike Air Pegasus 30

1 PM

0.2 Walking 20:00 [1]

Tuesday Mar 29, 2016 #

8 AM

3.1 Paved long 1:21:00 [3] 13.7 km (5:55 / km)
shoes: 151225 Nike Pegasus Zoom 32

Monday Mar 28, 2016 #

8 AM

3.2 Trail 43:00 [3] 7.4 km (5:49 / km)
shoes: 140723 Nike Air Pegasus 30

7 PM

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

1.1 Strength (weights) 20:00 [1]

1.2 Machines (elliptical) 5:00 [2]

Sunday Mar 27, 2016 #

9 AM

3.1 Paved 41:00 [3] 6.8 km (6:02 / km)
shoes: 151225 Nike Pegasus Zoom 32

1.1 Strength (core) 10:00 [1]

Saturday Mar 26, 2016 #

9 AM

3.1 Paved long 1:22:00 [3] 13.7 km (5:59 / km)
shoes: 151225 Nike Pegasus Zoom 32

Friday Mar 25, 2016 #

7 AM

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

1 PM

0.2 Walking 30:00 [1]

6 PM

1.2 Machines (rowing) 15:00 [2]

1.1 Strength (core) 15:00 [1]

Thursday Mar 24, 2016 #

8 AM

3.2 Trail 45:00 [3] 7.5 km (6:00 / km)
shoes: 140723 Nike Air Pegasus 30

1 PM

0.2 Walking 30:00 [1]

Wednesday Mar 23, 2016 #

8 AM

3.1 Paved warm up/down 11:00 [3] 1.8 km (6:07 / km)
shoes: 151225 Nike Pegasus Zoom 32

3.1 Paved intervals (track) 31:00 [5] 5.6 km (5:32 / km)
shoes: 151225 Nike Pegasus Zoom 32

3.1 Paved warm up/down 11:00 [3] 1.8 km (6:07 / km)
shoes: 151225 Nike Pegasus Zoom 32

1 PM

0.2 Walking 30:00 [1]

7 PM

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

1.1 Strength (weights) 20:00 [1]

1.2 Machines (biking) 15:00 [2]

Tuesday Mar 22, 2016 #

8 AM

3.1 Paved 50:00 [3] 8.1 km (6:10 / km)
shoes: 151225 Nike Pegasus Zoom 32

1 PM

0.2 Walking 30:00 [1]

Monday Mar 21, 2016 #

7 PM

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

1.1 Strength (Weights) 20:00 [1]

1.2 Machines (Biking) 15:00 [2]

Sunday Mar 20, 2016 #

10 AM

3.4 Orienteering 1:15:00 [3] 7.0 km (10:43 / km)
shoes: 140717 inov-8 xTalon 212

Saturday Mar 19, 2016 #

9 AM

3.1 Paved 40:00 [3] 6.7 km (5:58 / km)
shoes: 151225 Nike Pegasus Zoom 32

Friday Mar 18, 2016 #

5 PM

1.2 Machines (rowing) 30:00 [2]

1.1 Strength (core) 15:00 [1]

Thursday Mar 17, 2016 #

7 AM

3.1 Paved 41:00 [3] 6.6 km (6:13 / km)
shoes: 151225 Nike Pegasus Zoom 32

1 PM

0.2 Walking 30:00 [1]

Wednesday Mar 16, 2016 #

8 AM

3.1 Paved warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: 151225 Nike Pegasus Zoom 32

3.1 Paved intervals (track) 30:00 [5] 5.0 km (6:00 / km)
shoes: 151225 Nike Pegasus Zoom 32

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

Tuesday Mar 15, 2016 #

8 AM

3.1 Paved 53:00 [3] 8.4 km (6:19 / km)
shoes: 151225 Nike Pegasus Zoom 32

Monday Mar 14, 2016 #

1 PM

0.2 Walking 30:00 [1]

7 PM

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

1.1 Strength (weights) 20:00 [1]

1.2 Machines (bike) 15:00 [2]

Sunday Mar 13, 2016 #

8 AM

3.4 Orienteering 1:45:00 [3] 11.2 km (9:23 / km)
shoes: 140717 inov-8 xTalon 212

Saturday Mar 12, 2016 #

9 AM

1.2 Machines (rowing) 15:00 [2]

1.1 Strength (core) 15:00 [1]

Friday Mar 11, 2016 #

8 AM

3.2 Trail 46:00 [3] 7.7 km (5:58 / km)
shoes: 140723 Nike Air Pegasus 30

1 PM

0.2 Walking 30:00 [1]

Thursday Mar 10, 2016 #

8 AM

3.1 Paved warm up/down 11:00 [3] 1.8 km (6:07 / km)
shoes: 151225 Nike Pegasus Zoom 32

3.1 Paved intervals (track) 27:00 [5] 4.6 km (5:52 / km)
shoes: 151225 Nike Pegasus Zoom 32

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

Wednesday Mar 9, 2016 #

8 AM

3.1 Paved 35:00 [3] 6.0 km (5:50 / km)
shoes: 151225 Nike Pegasus Zoom 32

7 PM

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

1.1 Strength (weights) 20:00 [1]

1.2 Machines (bike) 15:00 [2]

Tuesday Mar 8, 2016 #

8 AM

3.2 Trail 1:02:00 [3] 10.7 km (5:48 / km)
shoes: 140723 Nike Air Pegasus 30

3 PM

0.2 Walking 30:00 [1]

Monday Mar 7, 2016 #

8 AM

3.1 Paved 36:00 [3] 5.7 km (6:19 / km)
shoes: 140723 Nike Air Pegasus 30

1 PM

0.2 Walking (lunch) 15:00 [1]

7 PM

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

1.1 Strength (weights) 20:00 [1]

1.2 Machines (bike) 15:00 [2]

Sunday Mar 6, 2016 #

8 AM

3.1 Paved long 1:19:00 [3] 12.6 km (6:16 / km)
shoes: 151225 Nike Pegasus Zoom 32

Saturday Mar 5, 2016 #

3.1 Paved 57:00 [3] 9.2 km (6:12 / km)
shoes: 151225 Nike Pegasus Zoom 32

Friday Mar 4, 2016 #

5 PM

1.2 Machines (rowing) 20:00 [2]

1.1 Strength (core) 10:00 [1]

Thursday Mar 3, 2016 #

8 AM

3.2 Trail 42:00 [3] 7.1 km (5:55 / km)
shoes: 140723 Nike Air Pegasus 30

Wednesday Mar 2, 2016 #

8 AM

3.1 Paved warm up/down 7:00 [3] 1.1 km (6:22 / km)
shoes: 140723 Nike Air Pegasus 30

3.1 Paved intervals 29:00 [5] 4.9 km (5:55 / km)
shoes: 140723 Nike Air Pegasus 30

3.1 Paved warm up/down 8:00 [3] 1.2 km (6:40 / km)
shoes: 140723 Nike Air Pegasus 30

6 PM

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

1.1 Strength (weights) 20:00 [1]

1.2 Machines (bike) 20:00 [2]

Tuesday Mar 1, 2016 #

8 AM

3.2 Trail 50:00 [3] 7.5 km (6:40 / km)
shoes: 140723 Nike Air Pegasus 30

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