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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: FrankTownley

In the 7 days ending Feb 11:

activity # timemileskm+m
  Running trail/terrain5 2:50:35 22.13(7:43) 35.61(4:47) 374
  Running track/road2 1:24:04 10.19(8:15) 16.4(5:08) 19
  Stretching/rolling7 1:20:00
  S & C/ drills6 1:19:00 0.68 1.09
  Orienteering1 55:40 5.74(9:42) 9.23(6:02) 20911 /19c57%
  Cross training2 30:00
  Total16 8:19:19 38.73 62.33 60211 /19c57%
  [1-5]9 6:59:19
averages - sleep:8.3

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MoTuWeThFrSaSu

Sunday Feb 11 #

11 AM

Running trail/terrain 9:21 [1] 2.01 km (4:39 / km) +35m 4:17 / km
shoes: O shoes

Orienteering 55:40 [4] *** 9.23 km (6:02 / km) +209m 5:25 / km
spiked:11/19c shoes: O shoes

Running trail/terrain 5:17 [1] 1.09 km (4:51 / km) +15m 4:32 / km
shoes: O shoes

10 PM

Stretching/rolling 10:00 [0]

Saturday Feb 10 #

2 PM

Running trail/terrain 7:22 [1] 1.41 km (5:13 / km) +14m 4:59 / km
shoes: Nike zoom pegasus 33

S & C/ drills 10:00 [1] 0.62 km (16:08 / km)
shoes: Adidas XCS spikes

Running trail/terrain 15:29 [5] 4.11 km (3:46 / km) +66m 3:29 / km
shoes: Adidas XCS spikes

Running trail/terrain 8:19 [1] 1.4 km (5:56 / km) +14m 5:39 / km
shoes: Adidas XCS spikes

10 PM

Stretching/rolling 12:00 [0]

Friday Feb 9 #

Note
slept:8.3

7 PM

Cross training 5:00 [1]

Running trail/terrain 30:26 [2] 6.84 km (4:27 / km) +73m 4:13 / km
shoes: O shoes

Cross training 5:00 [1]

10 PM

Stretching/rolling 10:00 [0]

Thursday Feb 8 #

Note
slept:8.25 (rest day)

9 PM

S & C/ drills 10:00 [1]

10 PM

Stretching/rolling 12:00 [0]

Wednesday Feb 7 #

Note
slept:8.6

3 PM

Cross training 10:00 [1]

Running trail/terrain 1:16:36 [3] 16.11 km (4:45 / km) +157m 4:32 / km
shoes: O shoes

Cross training 10:00 [1]

9 PM

S & C/ drills 10:00 [1]

10 PM

Stretching/rolling 12:00 [0]

Tuesday Feb 6 #

Note
slept:8.2

6 PM

Running track/road 14:52 [1] 3.23 km (4:36 / km)
shoes: Adidas energy boost

Running trail/terrain 7:53 [1] 1.31 km (6:01 / km)
shoes: Adidas energy boost

S & C/ drills 10:00 [1] 0.47 km (21:17 / km)
shoes: Adidas energy boost

Running track/road 2:57 [5] 1.0 km (2:57 / km)
shoes: Adidas energy boost

Running track/road 19:55 [4] 2.65 km (7:31 / km)
shoes: Adidas energy boost

Running trail/terrain 9:52 [1] 1.33 km (7:25 / km)
shoes: Adidas energy boost

Running track/road 16:19 [1] 3.28 km (4:58 / km) +19m 4:50 / km
shoes: Adidas energy boost

9 PM

S & C/ drills 9:00 [1]

10 PM

Stretching/rolling 12:00 [0]

Monday Feb 5 #

Note
slept:8.1

2 PM

Running track/road (PE) 30:01 [2] 6.24 km (4:49 / km)
shoes: Adidas energy boost

S & C/ drills 30:00 [1]

10 PM

Stretching/rolling 12:00 [0]

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