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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bshields

In the 7 days ending May 17, 2013:

activity # timemileskm+m
  Orienteering3 3:05:00 14.4(12:51) 23.18(7:59) 67810 /57c17%
  running3 56:32 4.82(11:44) 7.75(7:18) 11412c
  swimming/DWR1 25:00 0.68(36:35) 1.1(22:44)
  stretching1 15:00
  strength1 10:00
  Total5 4:51:32 19.9 32.03 79210 /69c14%
  [1-5]5 4:15:13

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SaSuMoTuWeThFr

Thursday May 16, 2013 #

Event: CSU Park-O #5: Cat Rock
 
8 AM

strength 10:00 [3]

6 PM

running 6:00 [3] 0.75 mi (8:00 / mi)
shoes: Wave Rider 14 office

running 21:14 [0] **** 2.28 mi (9:19 / mi) +10m 9:11 / mi
12c shoes: Wave Rider 14 office

Orienteering race 19:18 intensity: (16 @1) + (14 @2) + (31 @3) + (7:25 @4) + (10:52 @5) 1.87 mi (10:19 / mi) +49m 9:33 / mi
ahr:165 max:175 spiked:10/12c

Orienteering warm up/down 18:38 intensity: (1:39 @1) + (3:07 @2) + (13:12 @3) + (40 @4) 1.34 mi (13:54 / mi) +18m 13:21 / mi
ahr:133 max:155 4c


Advanced - Splits

Monday May 13, 2013 #

7 PM

swimming/DWR 25:00 [3] 1.1 km (22:44 / km)
shoes: US Diver fins

Sunday May 12, 2013 #

9 AM

running warm up/down 2:59 intensity: (5 @0) + (12 @1) + (45 @2) + (1:27 @3) + (30 @4) 0.21 mi (14:17 / mi) +15m 11:41 / mi
ahr:134 max:149 shoes: 2011 Icebug O

Orienteering race 1:47:56 intensity: (14 @1) + (17 @2) + (4:13 @3) + (1:41:39 @4) + (1:33 @5) **** 8.1 mi (13:19 / mi) +510m 11:09 / mi
ahr:158 max:182 22c shoes: 2011 Icebug O

running warm up/down 5:55 intensity: (5 @1) + (2:08 @2) + (3:42 @3) 0.43 mi (13:49 / mi) +33m 11:09 / mi
ahr:131 max:143 shoes: 2011 Icebug O


Long Blue - Splits

Saturday May 11, 2013 #

10 AM

running warm up/down 7:01 intensity: (5 @1) + (33 @2) + (4:00 @3) + (2:23 @4) 0.38 mi (18:22 / mi) +56m 12:37 / mi
ahr:139 max:154 shoes: 2011 Icebug O

Orienteering race 39:08 intensity: (6 @2) + (7 @3) + (30:03 @4) + (8:52 @5) ***** 3.09 mi (12:40 / mi) +101m 11:30 / mi
ahr:163 max:173 19c shoes: 2011 Icebug O

running warm up/down 13:23 intensity: (1:52 @1) + (10:44 @2) + (43 @3) + (4 @4) 0.77 mi (17:26 / mi)
ahr:123 max:156 shoes: 2011 Icebug O

stretching warm up/down 15:00 [0]


Middle Blue - Splits

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