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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Shminty

In the 7 days ending Dec 9, 2012:

activity # timemileskm+m
  Running13 11:36:08 84.79(8:13) 136.46(5:06)
  Orienteering1 1:28:43 6.71(13:13) 10.8(8:13)
  Gym1 20:00
  Drills1 15:00
  Total14 13:39:51 91.5 147.26

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MoTuWeThFrSaSu

Sunday Dec 9, 2012 #

11 AM

Running 13:08 [2] 1.79 km (7:20 / km)
shoes: Oroc 280 No.2

Orienteering 1:28:43 [3] 10.8 km (8:13 / km)
shoes: Oroc 280 No.2

Valley of Desolation

Running course from a few years back. Bit sloppy. Had to miss the last part as was running late.

Running 13:44 [2] 2.88 km (4:46 / km)
shoes: Oroc 280 No.2

Saturday Dec 8, 2012 #

8 AM

Running 50:15 [2] 9.9 km (5:05 / km)
shoes: Salomon CrossMax 2

Lie in!
2 PM

Running 18:57 [2] 3.75 km (5:03 / km)
shoes: Salomon CrossMax 2

Running 42:32 [4] 10.05 km (4:14 / km)
shoes: Salomon CrossMax 2

Hard run over the Chevin.

Running 29:20 [2] 5.69 km (5:09 / km)
shoes: Salomon CrossMax 2

Good day of training. Exhausted by the end. Not much of a surprise.

Friday Dec 7, 2012 #

6 AM

Running 30:01 [2] 5.7 km (5:16 / km)
shoes: Salomon CrossMax 2

6 PM

Running 1:04:33 [2] 12.45 km (5:11 / km)
shoes: Salomon CrossMax 2

Thursday Dec 6, 2012 #

6 AM

Running 40:18 [2] 7.29 km (5:32 / km)
shoes: Salomon CrossMax 2

6 PM

Running 17:52 [2] 3.24 km (5:31 / km)
shoes: X-Talons

Running 31:53 [4] 5.58 km (5:43 / km)
shoes: X-Talons

Standard hill reps. V wet.

2.52,57,54,51,5X,59
7 PM

Running 20:11 [2] 3.78 km (5:20 / km)
shoes: X-Talons

Wednesday Dec 5, 2012 #

6 AM

Running 41:16 [2] 7.62 km (5:25 / km)
shoes: Salomon CrossMax 2

Running 1:32:00 [2] 17.6 km (5:14 / km)
shoes: Salomon CrossMax 2

Up to the second reservoir.

Tuesday Dec 4, 2012 #

7 AM

Running 43:37 [2] 7.98 km (5:28 / km)
shoes: Brooks

Surprisingly it was icier than last night... Should have gone off road instead.
12 PM

Running 22:22 [2] 4.47 km (5:00 / km)
shoes: Salomon CrossMax 2

1 PM

Running 39:01 [4] 9.93 km (3:56 / km)
shoes: Salomon CrossMax 2

10x3mins
about 850m each time
on the trail above the second dam

Running 21:32 [2] 4.61 km (4:40 / km)
shoes: Salomon CrossMax 2

Monday Dec 3, 2012 #

6 AM

Gym 20:00 [1]

6 PM

Running 1:03:36 [2] 12.15 km (5:14 / km)
shoes: Brooks

Icy on the top road. Taking it easy.

Drills 15:00 [1]
shoes: Brooks

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