Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Whitesheep

In the 7 days ending Oct 27, 2013:

activity	#	time	miles		km		+m	load
Road running	3	1:24:53	11.31	(7:30)	18.2	(4:40)	90	39.6
Off-road running	1	1:02:00	7.33	(8:27)	11.8	(5:15)	100	34.1
Swimming	3	50:00	1.06	(47:20)	1.7	(29:25)		20.0
X-training	1	23:00	1.55		2.5			15.3
Cycling	1	12:00	3.42	(17.1/h)	5.5	(27.5/h)		4.8
S&C	1	5:00						2.8
Total	9	3:56:53	24.67		39.7		190	116.5

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Sunday Oct 27, 2013 #

5 PM

Off-road running 1:02:00 [3] 11.8 km (5:15 / km) +100m 5:02 / km
shoes: inov8 roclite 285

Steady longish around BPP in the dusk/dark

Friday Oct 25, 2013 #

6 PM

Road running 30:00 [2] 6.2 km (4:50 / km) +30m 4:43 / km
shoes: inov8 road-x 233 (ii)

Thursday Oct 24, 2013 #

7 AM

Cycling 12:00 [2] 5.5 km (27.5 kph)

X-training (erg) 10:30 [4] 2.5 km (4:12 / km)

X-training (x-trainer) 12:30 [3]

7 PM

Swimming 17:30 [2] 0.6 km (29:10 / km)

Wednesday Oct 23, 2013 #

7 AM

Swimming 17:30 [2] 0.6 km (29:10 / km)

6 PM

Road running tempo 20:49 5.0 km (4:10 / km) +25m 4:04 / km
shoes: inov8 road-x 233 (ii)

Tuesday Oct 22, 2013 #

8 AM

Road running 34:04 [2] 7.0 km (4:52 / km) +35m 4:45 / km
shoes: inov8 road-x 233 (ii)

treadmill

7 PM

S&C 5:00 [3]

just had a few minutes between meetings and dinner, so tried some of the flying coach exercises. he was right: you can get a surprising amount done in five minutes.

Monday Oct 21, 2013 #

8 AM

Swimming 15:00 [2] 0.5 km (30:00 / km)

hotel pool to try and wake up after flight to lusaka

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