Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kwilliams

In the 30 days ending Apr 30, 2009:

activity

time

miles

biking

6:20:00

running

3:40:07

cardio

3:12:00

orienteering

2:22:55

4.66

7.5

stairclimb

2:22:20

strength training

1:37:00

weight training

50:00

core-strength

42:00

aerobic

40:00

Total

21:46:22

4.66

7.5

1:48

0:00

» now

Thursday Apr 30, 2009 #

stairclimb 36:20 [4]
shoes: Saucony Orange

biking 30:00 [3]

Wednesday Apr 29, 2009 #

biking 30:00 [3]
shoes: Sauc w/g

Tuesday Apr 28, 2009 #

biking 45:00 [3]

Monday Apr 27, 2009 #

biking 30:00 [3]
shoes: New Balance Blue

Sunday Apr 26, 2009 #

strength training 1:00:00 [3]
shoes: Sauc w/g

Saturday Apr 25, 2009 #

running warm up/down 30:00 [1]
shoes: Sauc w/g

running tempo 22:07 [4]
shoes: Sauc w/g

strength training 25:00 [3]
shoes: Gym Shoes

Friday Apr 24, 2009 #

biking 55:00 [3]
shoes: New Balance Blue

Thursday Apr 23, 2009 #

biking 30:00 [3]

Wednesday Apr 22, 2009 #

biking 30:00 [3]

Tuesday Apr 21, 2009 #

core-strength 32:00 [2]
shoes: barefoot/socks

Morning core strength workout.

biking 30:00 [3]

Sunday Apr 19, 2009 #

running 32:00 [1]
shoes: Sauc w/g

Slow jog the day after.

Saturday Apr 18, 2009 #

Event: Tiomila 2009

running warm up/down 45:00 [3]
shoes: Silva Studs

Warm-up/cool down before and after running 4 leg.

orienteering race 1:03:10 [5] 7.5 km (8:25 / km)
shoes: Silva Studs

okay for the most part. Completely on my own for the first (long) loop, and then had a "tag-along" for the second. A little fuzzy on a few controls, particularly #8.

C • Tiomila 3

Thursday Apr 16, 2009 #

biking 30:00 [3]

Wednesday Apr 15, 2009 #

aerobic 40:00 [2]
shoes: barefoot/socks

Morning, mainly core strength workout.

biking 30:00 [3]

Tuesday Apr 14, 2009 #

biking 30:00 [3]
shoes: New Balance Blue

Monday Apr 13, 2009 #

cardio 50:00 [3]
ahr:135 shoes: Saucony Orange

biking warm up/down 10:00 [3]
shoes: Saucony Orange

core-strength 10:00 [3]
shoes: Saucony Orange

Saturday Apr 11, 2009 #

cardio 1:40:00 [1]
shoes: Saucony USA

Low intensity cardio work at home before getting on that long flight back to Sweden...

Friday Apr 10, 2009 #

stairclimb 56:00 [3]
shoes: Saucony USA

strength training 12:00 [3]
shoes: Saucony USA

Wednesday Apr 8, 2009 #

orienteering 1:19:45 [3]
shoes: Saucony USA

Running on trail and in terrain in the Fells, checking out the new map, and some potential control points. Looks great and will be fun! Jason did well to tag along.

running warm up/down 7:00 [2]
shoes: Saucony USA

Cool down back from the T to the Bermans.