Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kwilliams

In the 30 days ending Nov 30, 2003:

activity	#	time	miles	km	+m
orienteering	6	7:22:53	14.07	22.65	375
aerobic	5	6:10:00
weight training	9	4:25:00
running	6	3:49:20	5.5	8.85
cardio	3	2:15:00
biking	3	2:10:00	33.6	54.07
stairclimb	1	30:00
Total	24	26:42:13	53.17	85.57	375

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Sunday Nov 30, 2003 #

orienteering 1:15:22 [4] 7.5 km (10:03 / km) +225m 8:44 / km

Hibernia...3 mistakes on 19 controls; probably around 6 minutes total.

RED - Splits

Saturday Nov 29, 2003 #

aerobic 1:30:00 [2]

Friday Nov 28, 2003 #

biking 45:00 [4] 17.0 mi (2:39 / mi)

weight training 20:00 [3]

Wednesday Nov 26, 2003 #

running 44:20 [3] 5.5 mi (8:04 / mi)

aerobic 10:00 [2]

Tuesday Nov 25, 2003 #

weight training 50:00 [3]

Abs, arms, and squats with Mar. (Sushi afterwards, yum)

Monday Nov 24, 2003 #

cardio 45:00 [3]

weight training 20:00 [3]

Sunday Nov 23, 2003 #

orienteering 1:05:07 [4] 7.0 km (9:18 / km) +150m 8:24 / km

Saturday Nov 22, 2003 #

aerobic 1:30:00 [3]

Friday Nov 21, 2003 #

running 40:00 [3]

With Margaret at Rockland

weight training 30:00 [3]

Thursday Nov 20, 2003 #

biking 40:00 [4]

Wednesday Nov 19, 2003 #

running 45:00 [3]

Trails through Chesterbrook with Angelica, a few extra hills.

Monday Nov 17, 2003 #

cardio 45:00 [3]

weight training 15:00 [3]

Sunday Nov 16, 2003 #

orienteering 36:55 [4] 5.05 km (7:19 / km)

Local DVOA meet; green course. Much of routes on trails or roads because of thick vegetation..a little through the woods near the end and in once section in the middle.

orienteering 30:04 [3] 3.1 km (9:42 / km)

Brown course cool down/alternating map memory training exercize with Angelica. Still thick; a bit more fun because of map memory.

Friday Nov 14, 2003 #

biking 45:00 [3] 16.6 mi (2:43 / mi)

weight training 45:00 [3]

Arms, shoulders, back

Thursday Nov 13, 2003 #

aerobic 1:00:00 [2]

Wednesday Nov 12, 2003 #

running 45:00 [3]

With Angelica at Valley Forge park

Monday Nov 10, 2003 #

stairclimb 30:00 [4]

weight training 15:00 [3]

Arms and abs

Sunday Nov 9, 2003 #

orienteering 1:12:00 [3]

Local meet at White Clay..I did the augmented red, which means I cut out a few controls near the end (leg hurting around the knee). Thorny and cold, but good cold for running.