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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: White Kenyan

In the 7 days ending Jul 20, 2014:

activity # timemileskm+m
  Orienteering7 4:07:09 19.04(12:59) 30.64(8:04)
  Running6 54:50 5.8(9:27) 9.33(5:53)
  Strength + Conditioning1 30:00
  Core/Stretching1 5:00
  Total12 5:36:59 24.83 39.97

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MoTuWeThFrSaSu

Saturday Jul 19, 2014 #

10 AM

Orienteering 39:43 [2] 3.5 km (11:21 / km)
shoes: Inov8 X-Talon 190 (Orange)

Middle Model Map - tricky. taking it easy and getting into the map.
1 PM

Orienteering 35:43 [2] 4.1 mi (8:43 / mi)
shoes: Inov8 X-Talon 190 (Orange)

Middle Training area - Relyovo, great area.

Friday Jul 18, 2014 #

10 AM

Running warm up/down 7:48 [2] 0.88 km (8:52 / km)
shoes: Inov8 X-Talon 190 (Orange)

WU jog with ralph

Orienteering 31:45 [2] 3.4 km (9:20 / km)
shoes: Inov8 X-Talon 190 (Orange)

long training area - marchaevo
3 PM

Running 16:25 [2] 2.8 km (5:52 / km)
shoes: Nike Lunarfly 4 (Pink)

easy jog with strides with Ciaran, Chris and Sasha

Thursday Jul 17, 2014 #

Note
(rest day)

Travelling to Bulgaria for JWOC!

Wednesday Jul 16, 2014 #

11 AM

Running warm up/down 3:34 [1] 0.53 km (6:44 / km)
shoes: Inov8 X-Talon 190 (Orange)

Orienteering 45:16 [2] 5.46 km (8:17 / km)
shoes: Inov8 X-Talon 190 (Orange)

1 PM

Running warm up/down 7:56 [1] 1.28 mi (6:12 / mi)
shoes: Inov8 X-Talon 190 (Orange)

2 PM

Orienteering 14:14 [2] 1.65 km (8:38 / km)
shoes: Inov8 X-Talon 190 (Orange)

"Intense legs course"

Orienteering 11:40 [2] 1.23 km (9:29 / km)
shoes: Inov8 X-Talon 190 (Orange)

Orienteering 13:40 [2] 1.42 km (9:37 / km)
shoes: Inov8 X-Talon 190 (Orange)

3 PM

Orienteering 4:46 [2] 0.63 km (7:34 / km)
shoes: Inov8 X-Talon 190 (Orange)

Tuesday Jul 15, 2014 #

6 PM

Running warm up/down 5:53 [2] 1.01 km (5:50 / km)
shoes: Inov8 X-Talon 190 (Orange)

WU
7 PM

Orienteering race 50:22 [3] 6.75 km (7:28 / km)
shoes: Inov8 X-Talon 190 (Orange)

MDOC Alderley Edge

Running warm up/down 13:14 [2] 2.05 km (6:27 / km)
shoes: Inov8 X-Talon 190 (Orange)

Terrian WD with Horton
10 PM

Core/Stretching 5:00 [1]

Monday Jul 14, 2014 #

2 PM

Strength + Conditioning 30:00 [1]

rub down

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