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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bshields

In the 7 days ending Jul 12, 2009:

activity # timemileskm+m
  Orienteering3 5:36:26 20.78(16:12) 33.44(10:04)47 /63c74%
  cycling1 1:30:00
  running4 1:12:26 8.0(9:03) 12.87(5:38)
  strength3 1:10:00
  Total6 9:28:52 28.78 46.3147 /63c74%

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MoTuWeThFrSaSu

Sunday Jul 12, 2009 #

Note

Orienteering (Long) 1:48:33 intensity: (28:33 @1) + (30:00 @2) + (50:00 @3) ***** 9.1 km (11:56 / km)
spiked:13/15c shoes: Icebugs 08

Orienteering (control pick-up) 42:00 intensity: (12:00 @1) + (30:00 @3) ***** 3.5 km (12:00 / km)
spiked:6/6c shoes: Icebugs 08

running 15:00 intensity: (5:00 @1) + (10:00 @3) 1.5 mi (10:00 / mi)
shoes: Icebugs 08


Ultralong - Splits

Saturday Jul 11, 2009 #

Orienteering (hanging controls) 30:00 [3] ***** 3.0 km (10:00 / km)
spiked:6/6c shoes: Icebugs 08

Orienteering (control picking) 55:30 [3] ***** 5.9 km (9:24 / km)
spiked:22/27c shoes: Icebugs 08

Orienteering (route planning) 1:04:23 intensity: (14:00 @1) + (20:00 @2) + (30:23 @3) ***** 5.5 km (11:42 / km)
9c shoes: Icebugs 08

running warm up/down 15:00 [1] 1.5 mi (10:00 / mi)
shoes: Icebugs 08


Control Picking - Splits

Route Planning - Splits

Friday Jul 10, 2009 #

Note

strength 20:00 [3]

Thursday Jul 9, 2009 #

strength 20:00 [3]

running (road) 34:26 [3] 4.0 mi (8:37 / mi)
shoes: Mizuno WR VI 08

Wednesday Jul 8, 2009 #

cycling 1:30:00 intensity: (45:00 @1) + (45:00 @2)

Orienteering 36:00 [2] 4.0 mi (9:00 / mi)
shoes: Icebugs 08

running 8:00 [2] 1.0 mi (8:00 / mi)
shoes: Mizuno WR VI 08

Tuesday Jul 7, 2009 #

strength (pumping water) 30:00 [3]

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