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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: walk

In the 30 days ending Nov 30, 2010:

activity # timemileskm+mload
  Mapping5 8:27:50 5.64 9.07 436380.9
  Circuits7 6:40:00405.0
  Trail run9 6:27:39 11.35 18.26 131493.4
  Orienteering8 6:02:25 13.55 21.81 83722 /65c33%448.7
  Road run9 4:31:06 24.49 39.42 461424.3
  Stretching6 46:009.2
  Erg5 25:0018.8
  Strength1 5:003.8
  Total38 33:25:00 55.03 88.56 186522 /65c33%2184.0
  [1-5]36 30:38:30
averages - sleep:7 weight:147lbs

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Tuesday Nov 30, 2010 #

Trail run 45:00 [1]
weight:147lbs shoes: Roclite 285

Note

Monday Nov 29, 2010 #

Erg warm up/down 5:00 [1]
weight:147lbs shoes: DS Trainer X

Stretching 5:00 [0]

Circuits 1:00:00 [3]
shoes: DS Trainer X

Sunday Nov 28, 2010 #

Orienteering race 1 [2] ***
21c weight:147lbs shoes: X-Talon 212

Orienteering 1 [1] ***
12c shoes: X-Talon 212

Note

11 AM

Orienteering race 1:55:53 [0] 8.87 km (13:04 / km) +416m 10:35 / km
shoes: X-Talon 212

2 PM

Orienteering 1:01:09 [1] 3.24 km (18:53 / km) +146m 15:25 / km
shoes: X-Talon 212

Saturday Nov 27, 2010 #

Trail run long 1:15:00 [1]
weight:147lbs shoes: Roclite 285

Stretching 8:00 [0]

Friday Nov 26, 2010 #

Erg warm up/down 5:00 [1]
weight:147lbs

Circuits 1:00:00 [2]
shoes: DS Trainer X

Thursday Nov 25, 2010 #

Event: Manchester Road Race
 
9 AM

Road run warm up/down 20:00 [1]
shoes: Hyper Speed 4

10 AM

Road run race 36:27 [4] 4.8 mi (7:36 / mi) +85m 7:12 / mi
weight:146lbs shoes: Hyper Speed 4

Wednesday Nov 24, 2010 #

Stretching 10:00 [0]
slept:10.0 weight:146lbs

Note

Tuesday Nov 23, 2010 #

Trail run 53:00 [1]
slept:4.0 weight:147lbs shoes: Roclite 285

Monday Nov 22, 2010 #

Note

Sunday Nov 21, 2010 #

Event: Blue Hills Traverse
 

Strength (Shovelling) 5:00 [1]

Saturday Nov 20, 2010 #

Note
(rest day)

Friday Nov 19, 2010 #

Road run 19:34 [1] 3.0 km (6:31 / km)
shoes: F-Lite 230

Road run 1 [1]
shoes: F-Lite 230

2 PM

Road run long 48:20 [2] 7.13 km (6:47 / km) +92m 6:22 / km
shoes: F-Lite 230

Thursday Nov 18, 2010 #

Road run 1 [1]
shoes: F-Lite 230

Note

Note

Road run 1 [3]
shoes: F-Lite 230

10 AM

Road run 26:11 [1] 2.95 km (8:53 / km) +76m 7:52 / km
shoes: F-Lite 230

5 PM

Road run 37:00 [2] 5.62 km (6:35 / km) +88m 6:06 / km
shoes: F-Lite 230

Wednesday Nov 17, 2010 #

Note
weight:145lbs

Tuesday Nov 16, 2010 #

10 AM

Road run intervals 51:02 intensity: (4:37 @0) + (17:44 @1) + (3:02 @2) + (2:35 @3) + (19:15 @4) + (3:49 @5) 7.13 km (7:10 / km) +59m 6:53 / km
ahr:144 max:177 weight:147lbs shoes: Hyper Speed 4

Monday Nov 15, 2010 #

10 AM

Trail run 34:17 [1] 4.84 km (7:05 / km) +37m 6:49 / km
shoes: Roclite 285

11 AM

Circuits 1:00:00 [1]
weight:147lbs shoes: Roclite 285

12 PM

Trail run 20:18 [1] 3.23 km (6:17 / km) +29m 6:01 / km
shoes: Roclite 285

Sunday Nov 14, 2010 #

Event: WCOC Tarrywile Meet
 
1 PM

Mapping (GC) 1:57:37 [1] *** 2.08 km (56:34 / km) +136m 42:38 / km
shoes: X-Talon 2

Saturday Nov 13, 2010 #

Mapping (GC) 1 [1]
weight:146lbs shoes: Attack II

11 AM

Mapping (GC) 2:07:29 [1] *** 2.31 km (55:06 / km) +145m 41:57 / km
shoes: Attack II

Friday Nov 12, 2010 #

Circuits 10:00 [1]
weight:148lbs shoes: DS Trainer X

Thursday Nov 11, 2010 #

Note

10 AM

Trail run tempo 1:08:04 intensity: (20:00 @1) + (48:04 @4) 10.19 km (6:41 / km) +65m 6:28 / km
weight:148lbs shoes: F-Lite 230

3 PM

Mapping long (GC) 1:25:07 [1] *** 1.85 km (45:58 / km) +47m 40:47 / km
shoes: Roclite 285

Wednesday Nov 10, 2010 #

Erg warm up/down 5:00 [1]
weight:148lbs shoes: DS Trainer X

Stretching 8:00 [0]

Circuits 1:00:00 [1]
shoes: DS Trainer X

Circuits (Leaves) 30:00 [1]

Tuesday Nov 9, 2010 #

11 AM

Mapping (Ghettocad) 2:57:36 [1] *** 2.83 km (1:02:52 / km) +108m 52:47 / km
weight:149lbs shoes: Attack 6

Monday Nov 8, 2010 #

Erg warm up/down 5:00 [1]
weight:147lbs shoes: DS Trainer X

Stretching 10:00 [0]

Circuits 1:00:00 [2]
shoes: DS Trainer X

Note

Note

Sunday Nov 7, 2010 #

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

Orienteering race 1:48:57 [3] *** 6.3 km (17:18 / km) +165m 15:17 / km
spiked:11/15c (injured) shoes: X-Talon 2

10 AM

Orienteering race 1 [4]


Green X Long - Splits

Saturday Nov 6, 2010 #

Event: Hickory Run
 

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

Orienteering race 46:22 [4] *** 3.4 km (13:38 / km) +110m 11:44 / km
spiked:11/14c shoes: X-Talon 2

11 AM

Orienteering race 1 [4]


Green X Middle - Splits

Friday Nov 5, 2010 #

Orienteering 30:00 [1] ***
3c weight:146lbs shoes: X-Talon 2

Thursday Nov 4, 2010 #

Note
weight:146lbs (rest day)

Wednesday Nov 3, 2010 #

12 PM

Road run tempo 32:29 intensity: (7:18 @1) + (25:11 @4) 5.86 km (5:32 / km) +61m 5:16 / km
weight:146lbs shoes: Mizuno Inspire

3 PM

Note

8 PM

Note

Tuesday Nov 2, 2010 #

Trail run intervals 1:02:00 intensity: (20:00 @1) + (42:00 @4)
weight:149lbs shoes: F-Lite 230

Monday Nov 1, 2010 #

Erg warm up/down 5:00 [1]
weight:149lbs

Stretching 5:00 [0]

Circuits 1:00:00 [1]
shoes: DS Trainer X

Note

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