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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Canadian

In the 7 days ending May 11, 2013:

activity # timemileskm+m
  Orienteering4 3:10:03 15.32(12:24) 24.66(7:42) 32110 /16c62%
  Running4 2:13:38 9.93(13:27) 15.98(8:22) 176
  Trail running1 48:33 3.27(14:50) 5.27(9:13) 141
  Deep water running1 30:00
  Total6 6:42:14 28.53 45.91 63810 /16c62%
  [1-5]6 6:16:36

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SuMoTuWeThFrSa

Saturday May 11, 2013 #

9 AM

Trail running warm up/down 26:52 intensity: (5:42 @0) + (6:21 @1) + (7:18 @2) + (5:38 @3) + (1:36 @4) + (17 @5) 1.89 km (14:14 / km) +137m 10:27 / km
ahr:131 max:200 shoes: Oroc 280s, winter 2012

Orienteering race (Middle) 53:07 intensity: (4 @0) + (27 @1) + (9:01 @2) + (22:04 @3) + (19:41 @4) + (1:50 @5) 5.63 km (9:26 / km) +102m 8:39 / km
ahr:164 max:200 shoes: Oroc 280s, winter 2012

Trail running warm up/down 21:41 intensity: (6:48 @1) + (12:08 @2) + (1:41 @3) + (48 @4) + (16 @5) 3.38 km (6:25 / km) +4m 6:23 / km
ahr:136 max:191 shoes: Oroc 280s, winter 2012


Middle Blue - Splits

Friday May 10, 2013 #

Event: 2013 U.S. Individual Championships/Team Trials
 
2 PM

Running warm up/down 33:20 intensity: (7:29 @0) + (6:00 @1) + (6:34 @2) + (5:22 @3) + (3:18 @4) + (4:37 @5) 3.18 km (10:29 / km) +64m 9:31 / km
ahr:142 max:238 shoes: X-talon 212 Sept 2012

Orienteering race (Sprint) 15:45 intensity: (1 @0) + (55 @3) + (7:02 @4) + (7:47 @5) *** 2.82 km (5:35 / km) +74m 4:56 / km
ahr:191 max:226 shoes: X-talon 212 Sept 2012

Running 10:59 intensity: (4:35 @1) + (3:46 @2) + (1:49 @3) + (49 @4) 1.46 km (7:32 / km) +88m 5:47 / km
ahr:137 max:189


Sprint Blue - Splits

Wednesday May 8, 2013 #

6 PM

Running 11:33 intensity: (4 @0) + (8 @1) + (25 @2) + (3:03 @3) + (6:31 @4) + (1:22 @5) 1.75 km (6:35 / km) +11m 6:23 / km
ahr:176 max:211

Orienteering intervals 1:06:27 intensity: (12:18 @0) + (15:26 @1) + (9:43 @2) + (11:14 @3) + (13:22 @4) + (4:24 @5) * 8.6 km (7:44 / km) +96m 7:19 / km
ahr:142 max:231 shoes: X-talon 212 Sept 2012

Practicing orienteering style starts and finishes to prep for the weekend.

Tuesday May 7, 2013 #

5 PM

Running 1:00:39 [1] 6.86 km (8:51 / km) +1m 8:50 / km
shoes: NB 890s

Kids Running Free. Did a corridor with the advanced kids.

Monday May 6, 2013 #

8 AM

Deep water running 30:00 [1]

Tired this morning.

Sunday May 5, 2013 #

10 AM

Running warm up/down 17:07 intensity: (17 @1) + (2 @2) + (1:20 @3) + (8:47 @4) + (6:41 @5) 2.73 km (6:16 / km) +12m 6:08 / km
ahr:184 max:222 shoes: X-talon 212 Sept 2012

Orienteering 54:44 intensity: (42 @2) + (15:56 @3) + (17:53 @4) + (20:13 @5) **** 7.62 km (7:11 / km) +49m 6:58 / km
ahr:184 max:236 spiked:10/16c shoes: X-talon 212 Sept 2012

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