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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: walk

In the 30 days ending Apr 30, 2013:

activity # timemileskm+mload
  Orienteering14 13:57:43 36.57 58.86 1778119 /136c87%1507.2
  Trail run13 9:17:06 30.55 49.16 187485.4
  Circuits6 6:00:00270.0
  Strength4 3:30:00157.5
  Road run4 1:33:10 3.85 6.19 161104.2
  woods run1 20:0040.0
  Cycling2 14:0010.5
  Stretching2 10:002.0
  Total43 35:01:59 70.97 114.21 2126119 /136c87%2576.8
  [1-5]42 34:31:01
averages - weight:148.8lbs

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Tuesday Apr 30, 2013 #

Trail run 1:05:00 [1]
weight:149lbs shoes: X-Talon 2

Monday Apr 29, 2013 #

Circuits 1:00:00 [1]
weight:149lbs shoes: DS Trainer 15

Sunday Apr 28, 2013 #

7 AM

Road run warm up/down 20:00 [1] 1.3 km (15:23 / km) +100m 11:07 / km
shoes: X-Talon 3

8 AM

Orienteering race 55:34 [4] *** 4.28 km (12:59 / km) +188m 10:39 / km
spiked:5/11c shoes: X-Talon 3

12 PM

Orienteering warm up/down 20:00 [1]
shoes: X-Talon 3

1 PM

Orienteering race 22:55 [4] *** 2.65 km (8:38 / km) +122m 7:01 / km
spiked:10/11c shoes: X-Talon 3


Day 2, Mid, Brown X - Splits

Day 2, Sprint, Brown - Splits

Saturday Apr 27, 2013 #

Event: West Point A-meet
 

Trail run warm up/down 25:00 [1]
shoes: X-Talon 3

9 AM

Orienteering race 52:38 [4] *** 5.02 km (10:29 / km) +85m 9:40 / km
spiked:8/12c shoes: X-Talon 3

12 PM

Road run warm up/down 10:00 [1]
shoes: X-Talon 3

1 PM

Orienteering race 17:10 [4] *** 2.22 km (7:44 / km) +41m 7:05 / km
spiked:11/11c shoes: X-Talon 3


Day 1, Mid, BrownX - Splits

Day 1, Sprint, Brown - Splits

Friday Apr 26, 2013 #

Trail run 45:00 [1] 3.0 mi (15:00 / mi)
weight:149lbs shoes: Roclite 285

Thursday Apr 25, 2013 #

Note
weight:149lbs (rest day)

Note

Wednesday Apr 24, 2013 #

Strength 30:00 [1]

Note

10 AM

Orienteering long 1:32:49 [1] 3.52 km (26:22 / km) +57m 24:23 / km
weight:149lbs shoes: Roclite 285

Tuesday Apr 23, 2013 #

Trail run 50:00 [1]
weight:150lbs shoes: Roclite 285

Monday Apr 22, 2013 #

Cycling warm up/down (Espresso ) 10:00 [1]
weight:149lbs shoes: DS Trainer 15

Stretching 5:00 [0]

Circuits 1:00:00 [1]
shoes: DS Trainer 15

Note

Note

Sunday Apr 21, 2013 #

Event: The 35th annual Billygoat Run
 

Note

10 AM

Orienteering race 2:43:26 intensity: (43:26 @1) + (1:00:00 @2) + (1:00:00 @4) *** 13.88 km (11:47 / km) +561m 9:48 / km
spiked:21/23c weight:151lbs shoes: X-Talon 3


Billygoat - Splits

Saturday Apr 20, 2013 #

Trail run 40:00 [1] 3.0 mi (13:20 / mi)
weight:148lbs shoes: Roclite 285

Friday Apr 19, 2013 #

Note
(rest day)

Thursday Apr 18, 2013 #

Trail run (Fartlek) 45:00 intensity: (30:00 @1) + (15:00 @2) 3.5 mi (12:51 / mi)
weight:147lbs shoes: X-Talon 2

Wednesday Apr 17, 2013 #

Trail run 1:22:00 intensity: (1:07:00 @1) + (15:00 @4) 6.0 mi (13:40 / mi)
weight:149lbs shoes: Roclite 285

Tuesday Apr 16, 2013 #

Strength 1:00:00 [1]
weight:149lbs

Monday Apr 15, 2013 #

Circuits 1:00:00 [1]
weight:149lbs shoes: DS Trainer 15

Sunday Apr 14, 2013 #

Event: WCOC Ansonia Local Meet
 
10 AM

Trail run warm up/down 10:00 [1]
weight:147lbs shoes: X-Talon 3

11 AM

Orienteering race 1:10:13 [4] *** 6.95 km (10:06 / km) +177m 8:58 / km
spiked:15/16c shoes: X-Talon 3

2 PM

Orienteering warm up/down 33:40 [2] *** 2.56 km (13:10 / km) +43m 12:09 / km
spiked:6/7c shoes: X-Talon 3


Red - Splits

Saturday Apr 13, 2013 #

Trail run 45:00 [1] 3.5 mi (12:51 / mi)
weight:148lbs shoes: X-Talon 2

Friday Apr 12, 2013 #

Circuits 1:00:00 [1]
weight:148lbs shoes: DS Trainer 15

Thursday Apr 11, 2013 #

Note

10 AM

Trail run warm up/down 21:05 intensity: (5:46 @0) + (4:42 @1) + (52 @2) + (2:25 @3) + (6:56 @4) + (24 @5) 2.15 km (9:48 / km) +19m 9:23 / km
ahr:134 max:170 weight:148lbs shoes: Hyper Speed 4

Road run intervals 33:10 intensity: (12 @0) + (15:12 @1) + (1:48 @2) + (3:03 @3) + (12:23 @4) + (32 @5) 4.89 km (6:47 / km) +61m 6:23 / km
ahr:139 max:185 shoes: Hyper Speed 4

Wednesday Apr 10, 2013 #

Note
weight:148lbs (rest day)

Tuesday Apr 9, 2013 #

Note

11 AM

Orienteering long 2:57:36 [1] 6.45 km (27:32 / km) +229m 23:23 / km
weight:150lbs shoes: X-Talon 2

3 PM

Note

Monday Apr 8, 2013 #

9 AM

Cycling warm up/down 4:00 [1]

10 AM

Circuits 1:00:00 [1]
weight:150lbs shoes: DS Trainer 15

2 PM

Strength 1:00:00 [1]

Sunday Apr 7, 2013 #

9 AM

woods run warm up/down 20:00 [3]
shoes: X-Talon 3

10 AM

Orienteering race 25:48 [4] *** 2.78 km (9:16 / km) +86m 8:02 / km
spiked:13/13c shoes: X-Talon 3

3 PM

Note


Ransburg_Middle_2013_Brown - Splits

Saturday Apr 6, 2013 #

9 AM

Trail run warm up/down 15:00 [2] 1.0 km (15:00 / km) +80m 10:43 / km
shoes: X-Talon 3

10 AM

Orienteering race 1 [4] ***
spiked:8/9c shoes: X-Talon 3

Orienteering race 51:36 [4] 5.15 km (10:01 / km) +132m 8:53 / km

4 PM

Note

5 PM

Stretching 5:00 [0]


Yellowwood_Long_2013_Brown - Splits

Friday Apr 5, 2013 #

Event: Flying Pig XVII and Eastern Interscholastic Champs
 
2 PM

Orienteering 30:00 [1]
weight:149lbs shoes: X-Talon 3

4 PM

Road run warm up/down 30:00 [1]
shoes: X-Talon 3

5 PM

Orienteering race 1 [4] ***
spiked:22/23c shoes: X-Talon 3

Orienteering race 24:16 [4] 3.4 km (7:08 / km) +57m 6:35 / km


IU_Campus_Sprint_2013_4 5 Br Gr - Splits

Thursday Apr 4, 2013 #

Note

10 AM

Trail run 45:01 intensity: (15:00 @0) + (30:01 @1) 5.77 km (7:48 / km) +88m 7:15 / km
weight:148lbs shoes: X-Talon 2

Wednesday Apr 3, 2013 #

Strength 1:00:00 [1]
weight:148lbs

Note

Tuesday Apr 2, 2013 #

Trail run 1:09:00 [2] 6.0 mi (11:30 / mi)
weight:149lbs shoes: Roclite 285

Monday Apr 1, 2013 #

Circuits 1:00:00 [1]
weight:149lbs shoes: DS Trainer 15

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