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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kwilliams

In the 31 days ending Oct 31, 2010:

activity # timemileskm+m
  biking19 10:10:00
  running9 6:47:23
  cardio6 4:32:00
  stairclimb1 40:00
  Stretching4 40:00
  orienteering1 33:23 2.36(14:08) 3.8(8:47)6 /8c75%
  core-strength1 30:00
  strength training1 25:00
  Total28 24:17:46 2.36 3.86 /8c75%
  [1-5]28 23:37:46

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Sunday Oct 31, 2010 #

12 PM

running 1:05:15 [3]
shoes: Saucony Trail Grid

Lots of hills on today's loop, and 4 controls. :-)

Stretching 10:00 [0]
shoes: Saucony Trail Grid

Saturday Oct 30, 2010 #

4 PM

cardio 1:00:00 [3]
shoes: Saucony Omni

Stretching 10:00 [0]
shoes: Saucony Omni

Friday Oct 29, 2010 #

biking 30:00 [3]

Thursday Oct 28, 2010 #

biking 30:00 [3]

Wednesday Oct 27, 2010 #

biking 30:00 [3]

Tuesday Oct 26, 2010 #

biking 30:00 [3]

Monday Oct 25, 2010 #

6 PM

biking 30:00 [3]
shoes: Saucony Trail Grid

Icy today

running 31:03 [3]
shoes: Saucony Trail Grid

Tempo run - started in the little wooded area near home, then down to the stream near the #5 tram, over to the long hill and home again.

Stretching 10:00 [0]
shoes: barefoot/socks

Especially my back after a full weekend at the computer. No breaks in the near future :-(

Sunday Oct 24, 2010 #

Note

Today was another marathon - of writing that is...go so tired one of my eyes rebelled and had to take a break for 30-40 minutes. Somehow, this much concentrated focus for long period of time must translate to detailed map reading?? One can wish....

Saturday Oct 23, 2010 #

12 PM

running warm up/down 13:00 [2]
shoes: Saucony Omni

stairclimb 40:00 [4]
shoes: Saucony Omni

Stretching 10:00 [0]
shoes: barefoot/socks

Thursday Oct 21, 2010 #

cardio 30:00 [3]

Wednesday Oct 20, 2010 #

biking 30:00 [3]

Tuesday Oct 19, 2010 #

7 PM

biking 35:00 [3]
shoes: Saucony Omni

cardio 40:00 [3]
shoes: Saucony Omni

Monday Oct 18, 2010 #

biking 40:00 [3]
shoes: Saucony Trail Grid

Sunday Oct 17, 2010 #

core-strength 30:00 [2]
shoes: Saucony Trail Grid

Drills and other core work

running 36:14 [4]
shoes: Saucony Trail Grid

Tempo un in Ängberg - wonderful. Its been such a long time.
2 controls!

Saturday Oct 16, 2010 #

cardio 57:00 [3]
shoes: Saucony Omni

biking 10:00 [3]
shoes: Saucony Omni

Friday Oct 15, 2010 #

biking 40:00 [3]

Thursday Oct 14, 2010 #

biking 30:00 [3]

running 40:00 [1]
shoes: Saucony Trail Grid

Wednesday Oct 13, 2010 #

biking 40:00 [3]

Tuesday Oct 12, 2010 #

biking 35:00 [3]

8 PM

running 32:14 [3]
shoes: Saucony Trail Grid

Long day at work = evening run with Jase. Its getting chilly out there....

Monday Oct 11, 2010 #

biking 30:00 [3]

Saturday Oct 9, 2010 #

running warm up/down 20:00 [3]
shoes: Ice Bug Blue

orienteering race 33:23 [5] **** 3.8 km (8:47 / km)
spiked:6/8c shoes: Ice Bug Blue

25-manna! One of the 4 on the third leg. Good to the first control but then had a brain fart on the way to the second. On my compass line, stream of people heading in the same general direction, but then there emerged a large, unmapped trail. This threw me. I started second-guessing, stopped dead in my tracks, trying to re-fit to things, guessing that there were maybe two main streams in order to facilitate forking. Fuffing around like this stupidly for far too long before I could not make heads or tails. Started back in the same direction, hit a very clear feature that made sense and went on to spike my control. UGH! Stupid trail. Need to trust myself much more! Ran the rest of the course MAD. One or two small bobbles - nothing more than 20 seconds. Oh, and a little incident with a swamp...humpf...thank goodness for that tree.
8 Controls

Thursday Oct 7, 2010 #

biking 40:00 [3]
shoes: Saucony Omni

Wednesday Oct 6, 2010 #

biking 30:00 [3]

Tuesday Oct 5, 2010 #

biking 40:00 [3]
shoes: Saucony Trail Grid

cardio 40:00 [3]
shoes: Saucony Trail Grid

Monday Oct 4, 2010 #

biking 30:00 [3]

Sunday Oct 3, 2010 #

4 PM

running 1:35:02 [4]
shoes: Saucony Omni

Run in Delsjon - lots of rolling hills, etc.

Saturday Oct 2, 2010 #

cardio 45:00 [2]
shoes: Saucony blue

strength training 25:00 [3]
shoes: Saucony Trail Grid

Friday Oct 1, 2010 #

running 1:14:35 [3]
shoes: Saucony blue

Evening run after work with Jason around Delsjon. Perfect temp for running!

biking 30:00 [3]

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