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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: walk

In the 30 days ending Nov 30, 2014:

activity # timemileskm+mload
  Road run10 7:02:36 38.65(10:56) 62.2(6:48) 496613.3
  Orienteering6 6:11:53 19.39 31.21 94529 /35c82%493.7
  Circuits5 5:00:00240.0
  Trail run5 4:33:14 19.73 31.76 338318.2
  Mapping1 2:15:28 2.25(1:00:12) 3.62(37:25) 82101.6
  Strength5 2:00:0090.0
  Skiing1 1:07:06 2.55(26:22) 4.1(16:23) 3750.3
  Hiking1 1:00:0045.0
  Cycling2 9:008.8
  Total30 29:19:17 82.57 132.89 189829 /35c82%1960.9
  [1-5]30 29:14:44
averages - weight:147.8lbs

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Sunday Nov 30, 2014 #

Event: WCOC Osbornedale State Park
 

Note

9 AM

Trail run warm up/down 15:00 [1]
shoes: OROC 280

11 AM

Orienteering race 1:30:30 intensity: (4:33 @0) + (1:07:25 @1) + (12:56 @2) + (2:22 @3) + (3:14 @4) *** 7.36 km (12:18 / km) +295m 10:15 / km
ahr:138 max:170 spiked:7/9c weight:147lbs shoes: OROC 280

2 PM

Orienteering 15:00 [1]
shoes: OROC 280

5 PM

Strength 30:00 [1]


Green - Splits

Saturday Nov 29, 2014 #

Road run 34:30 [1] 3.18 mi (10:51 / mi) +42m 10:25 / mi
weight:147lbs shoes: Hoka Conquest

Strength 10:00 [1]

3 AM

Note

Friday Nov 28, 2014 #

11 AM

Skiing (Skating!!!) 1:07:06 [1] 4.1 km (16:23 / km) +37m 15:40 / km

Thursday Nov 27, 2014 #

Note

Note

10 AM

Road run race 39:31 [4] 4.82 mi (8:12 / mi) +89m 7:45 / mi
shoes: Road-X 233

Wednesday Nov 26, 2014 #

Road run 31:30 [1] 3.18 mi (9:54 / mi) +42m 9:31 / mi
weight:146lbs shoes: Road-X 233

Note

Strength (Snow) 20:00 [1]

Tuesday Nov 25, 2014 #

Note
(rest day)

Monday Nov 24, 2014 #

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

Cycling warm up/down 1:00 [1]

Sunday Nov 23, 2014 #

Trail run 1:17:00 intensity: (27:00 @1) + (30:00 @2) + (5:00 @3) + (15:00 @4) 5.87 mi (13:08 / mi) +71m 12:39 / mi
weight:147lbs shoes: X-Talon 2

Note

Saturday Nov 22, 2014 #

Road run 34:00 [3] 3.18 mi (10:41 / mi) +42m 10:16 / mi
shoes: Road-X 233

Note

Strength 30:00 [1]

Friday Nov 21, 2014 #

9 AM

Orienteering (Map check) 1:19:38 [1] 4.54 km (17:33 / km) +45m 16:43 / km
shoes: OROC 280

Thursday Nov 20, 2014 #

Cycling warm up/down (Espresso ) 8:00 [2]
ahr:134 max:145

Circuits 1:00:00 [1]

Strength 30:00 [1]

Wednesday Nov 19, 2014 #

Note

9 AM

Trail run 1:08:14 [2] 7.91 km (8:38 / km) +162m 7:50 / km
weight:148lbs shoes: Roclite 243

Tuesday Nov 18, 2014 #

10 AM

Road run 57:30 intensity: (20:00 @1) + (20:00 @2) + (17:30 @4) 5.74 mi (10:01 / mi) +43m 9:47 / mi
weight:148lbs shoes: Hoka Conquest

11 AM

Note

Monday Nov 17, 2014 #

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

Sunday Nov 16, 2014 #

9 AM

Orienteering race 1:30:14 [3] *** 8.87 km (10:11 / km) +292m 8:44 / km
spiked:12/13c shoes: X-Talon 3

11 AM

Note


UltraLong Championships - Brown - Splits

Saturday Nov 15, 2014 #

Note

12 PM

Orienteering race 54:51 [2] *** 4.22 km (13:01 / km) +247m 10:04 / km
spiked:10/13c shoes: X-Talon 3


Middle - Brown - Splits

Friday Nov 14, 2014 #

Event: QOC Long Day's Night
 

Trail run 39:00 [3] 3.09 mi (12:38 / mi) +34m 12:13 / mi
weight:149lbs

Thursday Nov 13, 2014 #

Note

Note
weight:150lbs

Note

Wednesday Nov 12, 2014 #

Note

9 AM

Road run 45:47 [2] 4.03 mi (11:22 / mi) +97m 10:34 / mi
shoes: Trailroc 245-2

Tuesday Nov 11, 2014 #

9 AM

Road run 51:06 [2] 4.07 mi (12:33 / mi) +97m 11:41 / mi
shoes: Trailroc 245-2

Monday Nov 10, 2014 #

Note

Note

Sunday Nov 9, 2014 #

Road run 36:00 [3] 5.2 km (6:55 / km)
shoes: Trailroc 245-2

Saturday Nov 8, 2014 #

Event: NEOC: 2014 Troll Cup
 

Note

Friday Nov 7, 2014 #

Trail run 1:14:00 [1] 5.87 mi (12:37 / mi) +71m 12:10 / mi
shoes: X-Talon 3

Thursday Nov 6, 2014 #

Circuits 1:00:00 [1]

Wednesday Nov 5, 2014 #

Hiking 1:00:00 [1]

10 AM

Road run intervals 51:42 intensity: (29:00 @1) + (4:34 @2) + (2:47 @3) + (9:16 @4) + (6:05 @5) 4.04 mi (12:48 / mi) +2m 12:47 / mi
ahr:136 max:185 shoes: Hyper Speed 4

Tuesday Nov 4, 2014 #

Road run 41:00 [1] 3.18 mi (12:54 / mi) +42m 12:23 / mi
shoes: Hoka Conquest

Monday Nov 3, 2014 #

9 AM

Circuits 1:00:00 [2]
shoes: DS Trainer 15

12 PM

Mapping 2:15:28 [1] 2.25 mi (1:00:12 / mi) +82m 54:05 / mi
shoes: Roclite 243

Sunday Nov 2, 2014 #

Event: WCOC Bethel Schools Sprint
 
11 AM

Orienteering race 14:49 [3] 2.03 km (7:18 / km) +21m 6:57 / km
shoes: Trailroc 245-2

Orienteering race 13:58 [4] *** 2.14 km (6:32 / km) +24m 6:11 / km
shoes: Trailroc 245-2

Orienteering race 9:57 [4] *** 1.69 km (5:53 / km) +16m 5:37 / km
shoes: Trailroc 245-2

Orienteering race 1:34 [3] **** 0.19 km (8:07 / km) +2m 7:43 / km
shoes: Trailroc 245-2

Orienteering race 1:22 [4] **** 0.18 km (7:43 / km) +3m 7:07 / km
shoes: Trailroc 245-2

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