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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bo

In the 31 days ending Jul 31, 2016:

activity # timemileskm+m
  3.1 Paved13 9:14:17 60.15(9:13) 96.8(5:44)
  3.4 Orienteering12 8:10:00 35.98(13:37) 57.9(8:28)
  3.2 Trail10 4:35:30 29.64(9:18) 47.7(5:47)
  1.2 Machines13 3:30:00
  1.1 Strength14 3:25:00
  3.3 Terrain3 1:15:00 6.59(11:23) 10.6(7:05)
  Total42 30:09:47 132.35 213.0

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Sunday Jul 31, 2016 #

9 AM

3.1 Paved 1:02:00 [3] 9.7 km (6:24 / km)
shoes: 151225 Nike Pegasus Zoom 32

Saturday Jul 30, 2016 #

9 AM

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

3.1 Paved intervals (track) 18:00 [4] 3.7 km (4:52 / km)
shoes: 151225 Nike Pegasus Zoom 32

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

Friday Jul 29, 2016 #

8 AM

3.2 Trail 14:00 [3] 2.2 km (6:22 / km)
shoes: 160720 inov-8 xTalon 212

3.4 Orienteering 27:00 [3] 2.9 km (9:19 / km)
shoes: 160720 inov-8 xTalon 212

3.2 Trail 12:00 [3] 1.9 km (6:19 / km)
shoes: 160720 inov-8 xTalon 212

6 PM

1.2 Machines (rowing) 15:00 [2]

1.1 Strength (core) 15:00 [1]

Thursday Jul 28, 2016 #

8 AM

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

3.1 Paved tempo 14:57 [4] 3.0 km (4:59 / km)
shoes: 140723 Nike Air Pegasus 30

3.2 Trail 8:00 [3] 1.1 km (7:16 / km)
shoes: 140723 Nike Air Pegasus 30

3.1 Paved tempo 15:08 [4] 3.0 km (5:03 / km)
shoes: 140723 Nike Air Pegasus 30

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

Wednesday Jul 27, 2016 #

8 AM

3.4 Orienteering 22:00 [3] 2.8 km (7:51 / km)
shoes: 140717 inov-8 xTalon 212

3.4 Orienteering 22:00 [3] 3.0 km (7:20 / km)
shoes: 140717 inov-8 xTalon 212

7 PM

1.2 Machines (rowing) 15:00 [2]

1.1 Strength (core) 15:00 [1]

Tuesday Jul 26, 2016 #

8 AM

3.2 Trail warm up/down 9:00 [3] 1.4 km (6:26 / km)
shoes: 150711 inov-8 xTalon 212 reg

3.3 Terrain intervals 25:00 [5] 3.5 km (7:09 / km)
shoes: 150711 inov-8 xTalon 212 reg

3.2 Trail warm up/down 9:00 [3] 1.4 km (6:26 / km)
shoes: 150711 inov-8 xTalon 212 reg

6 PM

1.2 Machines (rowing) 15:00 [2]

1.1 Strength (core) 15:00 [1]

Monday Jul 25, 2016 #

8 AM

3.2 Trail 10:00 [3] 1.6 km (6:15 / km)
shoes: 160720 inov-8 xTalon 212

3.4 Orienteering 32:00 [3] 4.1 km (7:48 / km)
shoes: 160720 inov-8 xTalon 212

3.2 Trail 10:00 [3] 1.6 km (6:15 / km)
shoes: 160720 inov-8 xTalon 212

Sunday Jul 24, 2016 #

9 AM

3.1 Paved 56:00 [3] 9.1 km (6:09 / km)
shoes: 151225 Nike Pegasus Zoom 32

Saturday Jul 23, 2016 #

9 AM

3.1 Paved warm up/down 10:00 [3] 1.7 km (5:53 / km)
shoes: 151225 Nike Pegasus Zoom 32

3.1 Paved intervals (track) 18:00 [4] 3.7 km (4:52 / km)
shoes: 151225 Nike Pegasus Zoom 32

3.1 Paved warm up/down 10:00 [3] 1.7 km (5:53 / km)
shoes: 151225 Nike Pegasus Zoom 32

Friday Jul 22, 2016 #

8 AM

3.1 Paved warm up/down 5:00 [3] 0.8 km (6:15 / km)
shoes: 160720 inov-8 xTalon 212

3.4 Orienteering 47:00 [3] 5.3 km (8:52 / km)
shoes: 160720 inov-8 xTalon 212

3.1 Paved 5:00 [3] 0.8 km (6:15 / km)
shoes: 160720 inov-8 xTalon 212

Thursday Jul 21, 2016 #

8 AM

3.2 Trail 36:00 [3] 6.0 km (6:00 / km)
shoes: 140723 Nike Air Pegasus 30

3.2 Trail tempo 27:30 [4] 6.0 km (4:35 / km)
shoes: 140723 Nike Air Pegasus 30

6 PM

1.2 Machines (rowing) 15:00 [2]

1.1 Strength (core) 15:00 [1]

Wednesday Jul 20, 2016 #

8 AM

3.4 Orienteering 37:00 [3] 3.5 km (10:34 / km)
shoes: 160720 inov-8 xTalon 212

Tuesday Jul 19, 2016 #

8 AM

3.2 Trail warm up/down 7:00 [3] 1.2 km (5:50 / km)
shoes: 140717 inov-8 xTalon 212

3.3 Terrain intervals 25:00 [5] 3.5 km (7:09 / km)
shoes: 140717 inov-8 xTalon 212

3.2 Trail warm up/down 7:00 [3] 1.2 km (5:50 / km)
shoes: 140717 inov-8 xTalon 212

6 PM

1.2 Machines (rowing) 15:00 [2]

1.1 Strength (core) 15:00 [1]

Monday Jul 18, 2016 #

8 AM

3.2 Trail warm up/down 9:00 [3] 1.5 km (6:00 / km)
shoes: 140717 inov-8 xTalon 212

3.4 Orienteering 40:00 [3] 5.5 km (7:16 / km)
shoes: 140717 inov-8 xTalon 212

3.2 Trail warm up/down 3:00 [3] 0.5 km (6:00 / km)
shoes: 140717 inov-8 xTalon 212

6 PM

1.2 Machines (rowing) 15:00 [2]

1.1 Strength (core) 15:00 [1]

Sunday Jul 17, 2016 #

10 AM

3.1 Paved 37:00 [3] 6.1 km (6:04 / km)
shoes: 151225 Nike Pegasus Zoom 32

Friday Jul 15, 2016 #

8 AM

Note

6 PM

1.2 Machines (rowing) 30:00 [2]

1.1 Strength (core) 15:00 [1]

Thursday Jul 14, 2016 #

9 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 tempo 23:12 [4] 5.0 km (4:38 / 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

6 PM

1.2 Machines (Rowing) 15:00 [2]

1.1 Strength (Core) 15:00 [1]

Wednesday Jul 13, 2016 #

8 AM

3.4 Orienteering 40:00 [3] 4.2 km (9:31 / km)
shoes: 150711 inov-8 xTalon 212 reg

6 PM

1.2 Machines (rowing) 15:00 [2]

1.1 Strength (core) 15:00 [1]

Tuesday Jul 12, 2016 #

8 AM

3.2 Trail warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: 150711 inov-8 xTalon 212 reg

3.3 Terrain 25:00 [5] 3.6 km (6:57 / km)
shoes: 150711 inov-8 xTalon 212 reg

3.2 Trail warm up/down 15:00 [3] 2.4 km (6:15 / km)
shoes: 150711 inov-8 xTalon 212 reg

Monday Jul 11, 2016 #

8 AM

3.4 Orienteering 45:00 [3] 5.5 km (8:11 / km)
shoes: 150711 inov-8 xTalon 212 reg

9 AM

Note

7 PM

1.2 Machines (rowing) 15:00 [2]

1.1 Strength (core) 15:00 [1]

Sunday Jul 10, 2016 #

10 AM

3.1 Paved 27:00 [3] 4.8 km (5:37 / km)
shoes: 151225 Nike Pegasus Zoom 32

1.1 Strength (core) 10:00 [1]

Saturday Jul 9, 2016 #

10 AM

3.1 Paved 57:00 [3] 10.1 km (5:39 / km)
shoes: 151225 Nike Pegasus Zoom 32

Friday Jul 8, 2016 #

8 AM

3.4 Orienteering 47:00 [3] 6.2 km (7:35 / km)
shoes: 140717 inov-8 xTalon 212

Thursday Jul 7, 2016 #

8 AM

3.2 Trail warm up/down 18:00 [3] 3.0 km (6:00 / 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 18:00 [3] 3.0 km (6:00 / km)
shoes: 140723 Nike Air Pegasus 30

Wednesday Jul 6, 2016 #

8 AM

3.2 Trail warm up/down 3:00 [3] 0.5 km (6:00 / km)
shoes: 120301 inov-8 MudRoc 290

3.4 Orienteering 41:00 [3] 4.2 km (9:46 / km)
shoes: 120301 inov-8 MudRoc 290

3.2 Trail warm up/down 4:00 [3] 0.7 km (5:43 / km)
shoes: 120301 inov-8 MudRoc 290

6 PM

1.2 Machines (rowing) 15:00 [2]

1.1 Strength (core) 15:00 [1]

Tuesday Jul 5, 2016 #

8 AM

3.4 Orienteering 42:00 [3] 5.3 km (7:55 / km)
shoes: 140717 inov-8 xTalon 212

6 PM

1.2 Machines (rowing) 15:00 [2]

1.1 Strength (core) 15:00 [1]

Monday Jul 4, 2016 #

9 AM

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

3.1 Paved intervals (track) 35:00 [5] 6.8 km (5:09 / km)
shoes: 151225 Nike Pegasus Zoom 32

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

Sunday Jul 3, 2016 #

10 AM

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

Saturday Jul 2, 2016 #

10 AM

3.1 Paved 1:01:00 [3] 10.5 km (5:49 / km)
shoes: 151225 Nike Pegasus Zoom 32

Friday Jul 1, 2016 #

8 AM

3.4 Orienteering 48:00 [3] 5.4 km (8:53 / km)
shoes: 140717 inov-8 xTalon 212

6 PM

1.2 Machines (rowing) 15:00 [2]

1.1 Strength (core) 15:00 [1]

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