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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: toddp

In the 7 days ending Jul 19, 2009:

activity # timemileskm+m
  Bicycle - Road2 3:40:00 47.9(4:36) 77.09(2:51)
  Walk5 2:20:00
  Run - XC3 2:11:43 12.35(10:40) 19.88(6:38)
  Kick Scooter3 1:25:00
  Orienteering1 1:07:40 115.64(35) 186.11(22) 7016 /21c76%
  Total7 10:44:23 175.89 283.07 7016 /21c76%

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Sunday Jul 19, 2009 #

Note
(injured)

Orienteering (Setting) 27:50 [2] 181.0 km (9 / km)
ahr:108 max:149 shoes: Salomon XA3D (Grey)

Orienteering (Sprint) 14:25 [4] *** 1.8 km (8:01 / km) +35m 7:18 / km
ahr:160 max:176 spiked:7/11c (injured) shoes: Salomon XA3D (Grey)

Orienteering (Sprint) 10:25 [4] *** 1.81 km (5:45 / km) +35m 5:15 / km
ahr:164 max:179 spiked:9/10c (injured) shoes: Salomon XA3D (Grey)

Orienteering (Control Retrieval) 15:00 [3] 1.5 km (10:00 / km)
ahr:140 (injured) shoes: Salomon XA3D (Grey)

Note

Saturday Jul 18, 2009 #

Run - XC warm up/down 11:15 intensity: (39 @1) + (1:31 @2) + (8:33 @3) + (32 @4) 1.44 km (7:49 / km)
ahr:132 max:153 shoes: Salomon XA3D (Grey)

Run - XC intervals 22:57 intensity: (10 @1) + (3:32 @2) + (4:24 @3) + (9:35 @4) + (5:16 @5) 3.64 km (6:18 / km)
ahr:151 max:173 shoes: Salomon XA3D (Grey)

Run - XC warm up/down 6:12 intensity: (1:54 @2) + (2:24 @3) + (1:54 @4) 0.65 km (9:32 / km)
ahr:137 max:152 shoes: Salomon XA3D (Grey)

Friday Jul 17, 2009 #

Note
(rest day)

Kick Scooter 13:00 [1]

Walk 20:00 [1]

Kick Scooter 13:00 [1]

Thursday Jul 16, 2009 #

Run - XC warm up/down 11:13 intensity: (1:09 @1) + (5:29 @2) + (3:56 @3) + (39 @4) 1.49 km (7:32 / km)
ahr:126 max:152 shoes: Salomon XA3D (Grey)

Run - XC tempo 32:00 intensity: (1:00 @2) + (11:00 @3) + (20:00 @4) 5.79 km (5:32 / km)
ahr:166 max:174 shoes: Salomon XA3D (Grey)

Run - XC warm up/down 9:58 intensity: (49 @2) + (3:05 @3) + (6:04 @4) 1.18 km (8:27 / km)
ahr:146 max:159 shoes: Salomon XA3D (Grey)

Kick Scooter 13:00 [1]

Walk 20:00 [1]

Kick Scooter 20:00 [1]

Walk 20:00 [1]

Wednesday Jul 15, 2009 #

Bicycle - Road 42:00 [3] 8.7 mi (4:50 / mi)

Walk 20:00 [1]

Walk 20:00 [1]

Bicycle - Road 40:00 [3] 8.7 mi (4:36 / mi)

Tuesday Jul 14, 2009 #

Bicycle - Road 40:00 [3] 8.7 mi (4:36 / mi)

Walk 20:00 [1]

Bicycle - Road 51:00 [3] 10.25 mi (4:59 / mi)

Bicycle - Road 47:00 [3] 11.55 mi (4:04 / mi)

Monday Jul 13, 2009 #

Run - XC warm up/down 14:06 intensity: (50 @1) + (5:49 @2) + (5:35 @3) + (1:52 @4) 2.02 km (6:59 / km)
ahr:130 max:161 shoes: Salomon XA3D (Grey)

Run - XC intervals 19:31 intensity: (3:22 @2) + (3:39 @3) + (7:46 @4) + (4:44 @5) 3.1 km (6:18 / km)
ahr:151 max:172 shoes: Salomon XA3D (Grey)

Run - XC warm up/down 4:31 intensity: (1:06 @1) + (2:47 @2) + (38 @3) 0.57 km (7:59 / km)
ahr:135 max:152 shoes: Salomon XA3D (Grey)

Kick Scooter 13:00 [1]

Walk 20:00 [1]

Kick Scooter 13:00 [1]

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