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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kwilliams

In the 31 days ending Mar 31, 2014:

activity # timemileskm+m
  cardio8 6:54:00
  biking8 4:46:00
  orienteering2 2:27:26 8.7(16:57) 14.0(10:32) 35012 /13c92%
  running5 2:27:26 15.55 25.03 344
  aerobic3 2:20:00
  strength training4 2:05:00
  yoga3 1:35:00
  core-strength3 1:25:00
  Total27 23:59:52 24.25 39.03 69412 /13c92%

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Monday Mar 31, 2014 #

cardio 1:00:00 [1]
shoes: North Face Cross

Sunday Mar 30, 2014 #

orienteering race 1:32:00 [4] 7.6 km (12:06 / km) +175m 10:51 / km
shoes: Salomon Speedcross 3P

Red course at French Creek West...I forgot how green and rocky French Creek was....my legs look like they were attacked by cats.

Saturday Mar 29, 2014 #

Note
(sick)

Picked up some kind of cold or sinus thing. Bleck.

Second half day of garage cleaning done. Now the car fits again and both parents are happy!

Friday Mar 28, 2014 #

aerobic 45:00 [3]
shoes: North Face Cross

Thursday Mar 27, 2014 #

running 32:02 [3] 6.7 km (4:47 / km) +100m 4:27 / km
shoes: Salomon Speedcross 3P

Quick tempo run before dinner...chilly!

Note

Spent the morning cleaning out the garage and fixing dad's work bench. Still another half day of stuff to do, but looking much better.

Wednesday Mar 26, 2014 #

cardio 45:00 [3]
shoes: North Face Cross

strength training 20:00 [3]
shoes: North Face Cross

Monday Mar 24, 2014 #

cardio 40:00 [3]
shoes: North Face Cross

core-strength 20:00 [3]
shoes: North Face Cross

Sunday Mar 23, 2014 #

10 AM

orienteering race 55:26 [4] *** 6.4 km (8:40 / km) +175m 7:37 / km
spiked:12/13c shoes: Salomon Speedcross 3P

DVOA local meet at Gov. Dick. Green course. No real o-shoes, so managed in my speedcrosses - which were okay as long as there were no rocks, and there weren't so many places there weren't rocks so...but that kept me at an orienteering pace that my brain could manage well, so the run was clean :-)

running warm up/down 10:00 [2]
shoes: Salomon Speedcross 3P

Saturday Mar 22, 2014 #

aerobic 45:00 [1]
shoes: Salomon Speedcross 3P

Friday Mar 21, 2014 #

running 34:06 [3] 6.46 km (5:17 / km) +50m 5:05 / km

Shake out the cobweb run....not feeling too chipper but it was beautiful outside so we slogged around for a bit.

core-strength 40:00 [3]
shoes: Salomon Speedcross 3P

Wednesday Mar 19, 2014 #

yoga 25:00 [1]

Morning yoga before the long flight over the big blue

Tuesday Mar 18, 2014 #

biking 35:00 [3]
shoes: Saucony Fushia

Monday Mar 17, 2014 #

biking 30:00 [3]

Sunday Mar 16, 2014 #

11 AM

cardio warm up/down 26:00 [3]
shoes: Saucony Hydramax Blue

cardio intervals 14:00 [4]
shoes: Saucony Hydramax Blue

Hills - 2min up, 1:30 recovery x4.

biking warm up/down 16:00 [2]
shoes: Saucony Hydramax Blue

Cool down

Saturday Mar 15, 2014 #

strength training 50:00 [3]
shoes: Saucony Fushia

Arms, shoulders, back, legs - light weight repetitive and resistence

Thursday Mar 13, 2014 #

biking 20:00 [3]
shoes: Saucony Fushia

Ending in a flat tire...at least it is a sunny day! And round three no good. It is really time for vacation.
7 AM

yoga 40:00 [3]
shoes: barefoot/socks

Wednesday Mar 12, 2014 #

biking 35:00 [3]

Tuesday Mar 11, 2014 #

7 AM

yoga 30:00 [3]
shoes: barefoot/socks

Monday Mar 10, 2014 #

cardio (circuit) 32:00 [3]
shoes: Saucony Fushia

Bahhh...so want vacation to get here...

Sunday Mar 9, 2014 #

running 25:36 [3] 3.81 km (6:43 / km) +78m 6:06 / km
shoes: Salomon Speedcross 3P

Feeling like crap - this was a major struggle and just had to stop. Such a shame because it is so nice out today, even though it is massively windy. Did some walking afterwards for about 40 mins.
C • Some days are like that! 2

Saturday Mar 8, 2014 #

aerobic 50:00 [1]
shoes: Salomon Speedcross 3P

Low impact upper and lower body aerobics - more flexibility and dynamic movement oriented.

core-strength (pilates) 25:00 [3]
shoes: barefoot/socks

Friday Mar 7, 2014 #

cardio 35:00 [3]
shoes: Saucony Hydramax Blue

strength training (legs and arms) 25:00 [3]
shoes: Saucony Hydramax Blue

Wednesday Mar 5, 2014 #

biking 30:00 [3]

running (big trails) 45:42 [3] 8.06 km (5:40 / km) +116m 5:17 / km
shoes: Salomon Speedcross 3P

Tuesday Mar 4, 2014 #

biking 1:00:00 [3]
shoes: Salomon Speedcross Purple

Monday Mar 3, 2014 #

biking 1:00:00 [3]
shoes: Salomon Speedcross Purple

strength training (sholders, back) 30:00 [3]
shoes: Salomon Speedcross Purple

Sunday Mar 2, 2014 #

cardio 1:00:00 [3]
shoes: Saucony Hydramax Blue

cardio warm up/down 12:00 [1]
shoes: Saucony Hydramax Blue

Saturday Mar 1, 2014 #

cardio 1:30:00 [1]
shoes: Salomon Speedcross Purple

Insert day. A easy/low scale cardio session afterwards.

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