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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: pasha

In the 7 days ending May 5, 2013:

activity # timemileskm+m
  Orienteering1 4:51:30 21.96(13:16) 35.34(8:15) 290
  Tennis2 3:05:00
  walk5 1:49:30 2.98 4.8 130
  Trail run1 35:27 3.88(9:08) 6.25(5:40) 59
  steam room1 25:00
  Jacuzzi + sauna1 20:00
  Total11 11:06:27 28.83 46.39 479

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Sunday May 5, 2013 #

4 PM

walk 1:00:00 [1] +30m

First mowing this season.

Saturday May 4, 2013 #

11 AM

Orienteering race (urban race) 4:51:30 intensity: (8 @1) + (14 @2) + (10:18 @3) + (2:36:26 @4) + (2:04:24 @5) 35.34 km (8:15 / km) +290m 7:55 / km
ahr:157 max:178 shoes: Inov-8 Road-X 233

Rochester Map Adventure 2013. Nice weather , great course. 3km improvement vs last year but 3km short of impressive Peter's run. This time carried two bottles of water/electrolites and dried out around after 3 hours. Stopped in 7-11 got a bottle of Coke (-5~7 minutes) and then filled a bottle with water in one of downtown bars. Route selection could be more optimal as well. I got all 4 controls that Peter skipped but did not have time to cover cemetery and UR. I guess I was too optimistic and targeted to get them all. Did not happened.
5 PM

Jacuzzi + sauna (stretch and massaging) 20:00 [1]

Friday May 3, 2013 #

6 AM

Tennis (Drills and doubles play) 1:30:00 [3]
shoes: Inov-8 Bare-XLite 150

Friday morning drills with Zane.
8 AM

walk (walk:parking 2 office) 12:30 [1] 1.1 km (11:22 / km) +30m 10:00 / km

6 PM

walk (walk: office2parking) 12:00 [3] 1.1 km (10:55 / km) +20m 10:00 / km

Tuesday Apr 30, 2013 #

10 AM

Trail run (road run) 35:27 intensity: (19 @1) + (1:06 @2) + (6:02 @3) + (27:18 @4) + (42 @5) 6.25 km (5:40 / km) +59m 5:25 / km
ahr:147 max:163 shoes: Inov-8 Road-X 233

Road run around plantations with Haley and Amanda.
8 PM

steam room (stretch and massaging) 25:00 [1]

Got some cold, running nose etc. Hope to get it fixed before the weekend run.

Monday Apr 29, 2013 #

Tennis (doubles play) 1:35:00 [3]
shoes: Inov-8 Bare-XLite 150

Doubles play with Rita Bonnie and Stethan. 6:2 with Bonnie 4:6 with Rita 6:4 with Stephan.
8 AM

walk (walk parking2office) 13:00 [1] 1.3 km (10:00 / km) +30m 8:58 / km

6 PM

walk (walk from office) 12:00 [1] 1.3 km (9:14 / km) +20m 8:34 / km

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