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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: orienteeringTim

In the 7 days ending Nov 29, 2008:

activity # timemileskm+m
  others3 7:38:13
  running3 51:10 5.84(8:46) 9.4(5:27) 169
  Total4 8:29:23 5.84 9.4 169
averages - sleep:4.2

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Saturday Nov 29, 2008 #

others (SRS coaching lecture) 4:00:00 [4]
slept:4.5 (sick) shoes: Adidas 047255

SRS lecture
GS0036 Coaching Individual Sports - Table Tennis @ 0900-1300
examination-2

running (gym [jog]) 7:17 [3] 0.7 km (10:24 / km) +49m 7:42 / km
(injured) (sick) shoes: Adidas 047255

hea after table tennis practical exam with SRS
hea jog @ SKC FTRS @ 1300-1500
hea jog: 7'17 [0.7km,49m]

Friday Nov 28, 2008 #

running warm up/down (PE lesson [fitness]) 5:26 [3] 1.01 km (5:23 / km)
slept:3.5 (sick) shoes: Adidas 047255

SRS lesson
RCS0135 Physical Education @ 1030-1230
tips for exam
warm up (on treadmill): 5'26 [1.01km]

Thursday Nov 27, 2008 #

running warm up/down (Squad [warm up]) 2:31 [3] 0.57 km (4:25 / km) +3m 4:19 / km
(sick) shoes: Adidas 047255

others warm up/down (Squad [warm up]) 19:13 [3]
(sick) shoes: Adidas 047255

running intervals (Squad [3'/1']) 17:56 [5] 3.92 km (4:34 / km) +95m 4:05 / km
(sick) shoes: Adidas 047255

Junior Squad 08-09 training
(intervals)+LSD+core @ Morse Park @ 1800-2000

warm up: 2'31 ['8'-loop outermost 1 lap, 0.57km,2.5m]
warm up stretching [instructed by Ko Sir]: 19'13 [joint stretching]

3'/1' intervals [halved uphill '8'-loop, 0.6-0.7km,15-17.5m x12->x6(sick)]
1: 3'00 1'00 [0.7km,17.5m]
2: 2'59' 1'01 [0.7km,17.5m]
3: 2'59 1'00 [0.63km,15m]
4: 3'03 1'00
5: 2'57 1'01
6: 2'58' 1'30
LSD [big loop 2 laps, 1.2km,7.5m]
1+2: 12'16
intervals total: 17'56 (24'31) [3.92km,95m]
LSD total: 12'16 [2.2km,15m]
running total: 36'47 [6.12km,110m]

core [circuit]: 24'00

cool down: 5'44 [big loop 1 lap, 1km,7.5m]

total: 88'15 [7.69km,120m]

running long (Squad [LSD]) 12:16 [4] 2.2 km (5:35 / km) +15m 5:24 / km
(sick) shoes: Adidas 047255

others (Squad [core]) 24:00 [4]
(sick) shoes: Adidas 047255

running warm up/down (Squad [cool down]) 5:44 [3] 1.0 km (5:44 / km) +8m 5:32 / km
(sick) shoes: Adidas 047255

Monday Nov 24, 2008 #

others (PE lesson [swimming]) 2:55:00 [5]
slept:4.5 (injured) (sick)

SRS lesson
GS0056 Swimming @ 1430-1630, 1630-1830
stretching
200m trial x2 + breaststroke turning instrustion + water polo

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