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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: walk

In the 30 days ending Jun 30, 2010:

activity # timemileskm+mload
  Orienteering11 9:47:49 30.47 49.04 76146 /53c86%940.7
  Trail run14 9:08:04 16.54 26.61 446575.2
  Circuits2 3:00:00210.0
  Hiking2 2:00:0090.0
  Pilates2 1:50:0082.5
  Road run3 51:02 4.07 6.56 2110.4
  Stretching2 27:005.4
  Water1 5:003.8
  Total32 27:08:55 51.08 82.21 120946 /53c86%2018.0
  [1-5]30 26:31:55
averages - weight:146.2lbs

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Wednesday Jun 30, 2010 #

4 PM

Orienteering 1:03:24 [1] *** 2.78 km (22:46 / km) +63m 20:27 / km
shoes: X-Talon 2

Tuesday Jun 29, 2010 #

6 PM

Trail run 49:43 [1] 6.34 km (7:50 / km) +25m 7:41 / km
shoes: X-Talon 2

Monday Jun 28, 2010 #

Trail run warm up/down 15:00 [1] 0.7 km (21:26 / km) +175m 9:31 / km
shoes: X-Talon 2

1 PM

Orienteering race 13:13 [4] *** 1.7 km (7:47 / km) +16m 7:26 / km
spiked:7/9c shoes: X-Talon 2

3 PM

Trail run 10:00 [0]


Orange/Brown Sprint - Splits

Sunday Jun 27, 2010 #

Trail run warm up/down 15:00 [1] 1.5 km (10:00 / km)
shoes: X-Talon 2

1 PM

Orienteering 1:03:37 [4] *** 6.63 km (9:36 / km) +57m 9:12 / km
spiked:8/11c shoes: X-Talon 2

9 PM

Note


Brown Long - Splits

Saturday Jun 26, 2010 #

Event: US Sprint/Middle/Long Championships
 
11 AM

Trail run warm up/down 15:00 [1]
shoes: X-Talon 2

12 PM

Orienteering race 40:18 [3] *** 6.6 km (6:06 / km) +90m 5:43 / km
spiked:20/20c shoes: X-Talon 2

2 PM

Note


Brown Middle - Splits

Friday Jun 25, 2010 #

Orienteering 35:00 [1] ***
shoes: X-Talon 2

Thursday Jun 24, 2010 #

Note
(rest day)

Wednesday Jun 23, 2010 #

10 AM

Trail run 1:06:07 [1] 5.51 km (11:59 / km) +190m 10:14 / km
ahr:171 max:247 shoes: X-Talon 2

Tuesday Jun 22, 2010 #

Water 5:00 [1]

10 AM

Trail run 40:40 intensity: (28:33 @1) + (2:33 @2) + (1:43 @3) + (5:44 @4) + (2:07 @5) * 4.45 km (9:08 / km) +41m 8:44 / km
ahr:142 max:213 shoes: X-Talon 2

Monday Jun 21, 2010 #

Note

Sunday Jun 20, 2010 #

Hiking 1:00:00 [1]
weight:146lbs

Note

Saturday Jun 19, 2010 #

Event: WCOC Wooster Mt.
 

Note

10 AM

Orienteering warm up/down 10:00 [1]
shoes: X-Talon 2

11 AM

Orienteering race 1:26:26 intensity: (12:46 @1) + (31:27 @2) + (21:21 @3) + (15:35 @4) + (5:17 @5) *** 7.08 km (12:13 / km) +230m 10:30 / km
ahr:154 max:180 spiked:11/13c weight:146lbs shoes: X-Talon 2


Green - Splits

Thursday Jun 17, 2010 #

Trail run 35:00 [1]
weight:146lbs shoes: DS Trainer X

Note

Circuits 2:00:00 [1]

Wednesday Jun 16, 2010 #

Circuits 1:00:00 [3]

9 AM

Trail run warm up/down 31:34 [1] 4.1 km (7:42 / km) +11m 7:35 / km
weight:147lbs shoes: F-Lite 230

Road run intervals 27:11 [4] 4.18 km (6:31 / km) +2m 6:30 / km
shoes: F-Lite 230

Trail run warm up/down 30:00 [1] 4.0 km (7:30 / km) +4m 7:28 / km
shoes: F-Lite 230

Tuesday Jun 15, 2010 #

Note

11 AM

Orienteering 1:18:21 [1] *** 7.02 km (11:10 / km) +136m 10:11 / km
weight:146lbs shoes: X-Talon 212

Monday Jun 14, 2010 #

Pilates 50:00 [1]
weight:145lbs

Sunday Jun 13, 2010 #

Note

12 AM

Stretching 15:00 [0]

Saturday Jun 12, 2010 #

Event: WCOC picnic and Sprints at Ratlum Mt
 
2 PM

Orienteering 45:39 [2] *** 3.21 km (14:12 / km) +42m 13:20 / km
weight:145lbs shoes: X-Talon 2

Orienteering 20:30 [2] *** 1.86 km (11:00 / km) +42m 9:53 / km
shoes: X-Talon 2


Sprint 1 - Splits

Friday Jun 11, 2010 #

10 AM

Orienteering 40:51 intensity: (12:24 @1) + (3:19 @2) + (1:46 @3) + (23:22 @4) *** 3.83 km (10:40 / km) +2m 10:38 / km
ahr:127 max:153 weight:145lbs shoes: X-Talon 212

Orienteering 13:47 intensity: (50 @1) + (2:29 @2) + (4:46 @3) + (5:42 @4) *** 1.38 km (9:58 / km) +10m 9:37 / km
ahr:149 max:161 shoes: X-Talon 212

Road run 13:51 intensity: (6:24 @1) + (2:42 @2) + (26 @3) + (4:19 @4) 2.38 km (5:49 / km)
ahr:135 max:152 shoes: X-Talon 212

Wednesday Jun 9, 2010 #

Trail run 35:00 [1]
weight:146lbs shoes: DS Trainer X

Note

Tuesday Jun 8, 2010 #

Trail run 1:12:00 [2]
weight:147lbs shoes: F-Lite 230

Note

Monday Jun 7, 2010 #

Note
weight:147lbs

Hiking (Mowing) 1:00:00 [1]
weight:147lbs

Sunday Jun 6, 2010 #

Trail run warm up/down 5:00 [1]
weight:147lbs shoes: X-Talon 2

Note

11 AM

Orienteering race 1:16:43 intensity: (5:40 @1) + (13:27 @2) + (39:58 @3) + (17:38 @4) *** 6.95 km (11:03 / km) +73m 10:30 / km
ahr:148 max:165 shoes: X-Talon 2


Green - Splits

Saturday Jun 5, 2010 #

Note
weight:145lbs

Friday Jun 4, 2010 #

Trail run 58:00 [2]
weight:147lbs shoes: F-Lite 230

Note

Thursday Jun 3, 2010 #

Note
weight:145lbs

Wednesday Jun 2, 2010 #

Pilates 1:00:00 [1]
weight:146lbs

Tuesday Jun 1, 2010 #

Trail run warm up/down 20:00 [1]
weight:148lbs shoes: DS Trainer X

Trail run intervals 50:00 [4]
shoes: DS Trainer X

Road run warm up/down 10:00 [1]
shoes: DS Trainer X

Stretching 12:00 [0]

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