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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: walk

In the 31 days ending Dec 31, 2008:

activity # timemileskm+mload
  Trail run7 7:58:43 20.63 33.2 360617.1
  Orienteering4 6:15:10 8.0 12.87 37529 /38c76%355.6
  Pliometrics7 4:50:00233.8
  Pilates5 4:00:00130.5
  Skiing2 3:30:00157.5
  Mapping3 3:20:01 4.91 7.9 115150.0
  Stretching9 2:05:0025.0
  Circuits3 1:40:0075.0
  Road run1 44:10 3.14 5.0587.5
  Elliptical3 40:0090.8
  Cycling2 35:0026.3
  Erg2 20:0017.5
  Total28 35:58:04 36.67 59.02 85029 /38c76%1966.4
  [1-5]25 32:18:03
averages - sleep:10.5 weight:145.7lbs

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Wednesday Dec 31, 2008 #

Pliometrics (Step) 55:00 [1]
weight:146lbs

Elliptical 15:00 [4]

Stretching 10:00 [0]

Tuesday Dec 30, 2008 #

Trail run warm up/down 10:00 [1] *** 1.0 km (10:00 / km)
ahr:137 max:170 weight:146lbs shoes: Mudclaw O

Orienteering tempo (Trial) 22:24 [4] *** 3.17 km (7:04 / km) +90m 6:11 / km
ahr:162 max:179 spiked:10/11c shoes: Mudclaw O

Orienteering tempo (Trial) 10:35 [4] *** 1.6 km (6:37 / km) +25m 6:08 / km
ahr:159 max:170 spiked:14/14c shoes: Mudclaw O

Monday Dec 29, 2008 #

Pilates 45:00 [0]
weight:146lbs

Sunday Dec 28, 2008 #

Trail run warm up/down 12:32 [1] 1.4 km (8:57 / km)
ahr:138 max:171 slept:11.0 weight:148lbs shoes: Mudclaw O

Trail run long 1:11:11 [2] 8.56 km (8:19 / km)
ahr:147 max:164 shoes: Mudclaw O

Note

Saturday Dec 27, 2008 #

Mapping 1 [0]
weight:147lbs (rest day)

Friday Dec 26, 2008 #

Mapping 1:50:00 [1] *** 4.4 km (25:00 / km) +60m 23:24 / km
weight:147lbs (injured)

Thursday Dec 25, 2008 #

Mapping 1:30:00 [1] *** 3.5 km (25:43 / km) +55m 23:50 / km
weight:146lbs

Wednesday Dec 24, 2008 #

Pliometrics (Step) 45:00 [1]
weight:147lbs

Stretching 5:00 [0]

Note

Tuesday Dec 23, 2008 #

Note
weight:146lbs (injured) (rest day)

Monday Dec 22, 2008 #

Pilates 50:00 [1]
weight:147lbs

Circuits 30:00 [1]

Circuits 30:00 [1]
(injured)

Sunday Dec 21, 2008 #

Skiing long (xc) 2:00:00 [1]
weight:145lbs shoes: Fischer Hobacks

Circuits (shovelling) 30:00 [1]

Saturday Dec 20, 2008 #

Skiing long (xc) 1:30:00 [1]
weight:145lbs shoes: Fischer Hobacks

Friday Dec 19, 2008 #

Elliptical intervals 22:00 intensity: (10:00 @1) + (12:00 @4)
ahr:152 max:163 weight:145lbs

Erg 10:00 [2]
ahr:134 max:153

Stretching 10:00 [0]
ahr:93 max:127

Pliometrics 10:00 [2]
ahr:136 max:155

Thursday Dec 18, 2008 #

Trail run long 1:52:00 [1] *** 11.34 km (9:53 / km) +360m 8:31 / km
slept:10.0 weight:146lbs shoes: VJ Pro 1

Wednesday Dec 17, 2008 #

Elliptical 3:00 [1]
weight:146lbs

Cycling (Recumbent) 20:00 [1]

Stretching 15:00 [0]

Tuesday Dec 16, 2008 #

Note
weight:146lbs (rest day)

Monday Dec 15, 2008 #

Pilates 50:00 [1]
weight:146lbs

Sunday Dec 14, 2008 #

Trail run 1:13:00 intensity: (15:00 @1) + (45:00 @2) + (13:00 @4)
weight:146lbs shoes: Attack II

Stretching 20:00 [0]

Saturday Dec 13, 2008 #

Road run warm up/down 20:00 [1]
weight:145lbs shoes: Mizuno Inspire

Road run race 24:10 [4] 5.05 km (4:47 / km)
shoes: Mizuno Inspire

Orienteering 1:35:11 [1] *** 3.2 km (29:45 / km)
spiked:5/13c shoes: VJ Integrator

Friday Dec 12, 2008 #

Pliometrics (Step) 15:00 [1]
weight:146lbs

Cycling (Recumbunt) 15:00 [1]

Stretching 20:00 [0]

Wednesday Dec 10, 2008 #

Note

Pliometrics (Interval Step) 55:00 [1]
weight:144lbs

Stretching 15:00 [0]

Tuesday Dec 9, 2008 #

Trail run tempo 55:00 intensity: (5:00 @0) + (10:00 @1) + (40:00 @4)
weight:144lbs shoes: Attack II

Note

Note

Note

Monday Dec 8, 2008 #

Pilates 45:00 [0]
weight:145lbs

Stretching 15:00 [0]

Sunday Dec 7, 2008 #

Event: WCOC Five Ponds meet
 

Orienteering (Hanging Controls) 29:00 [1]
weight:145lbs shoes: Mudclaw O

Orienteering (Control pickup) 1:00:00 [1]
shoes: Mudclaw O

Saturday Dec 6, 2008 #

Orienteering (Hanging Controls) 1:10:00 [1]
weight:145lbs shoes: Mudclaw O

Orienteering 1:28:00 [1] 4.9 km (17:58 / km) +260m 14:12 / km
shoes: Mudclaw O

Friday Dec 5, 2008 #

Pliometrics (Step) 55:00 [2]
weight:144lbs shoes: DS Trainer X

Thursday Dec 4, 2008 #

Trail run 1:05:00 intensity: (15:00 @1) + (20:00 @3) + (30:00 @4)
weight:145lbs shoes: DS Trainer XII

Note

Stretching 15:00 [0]

Wednesday Dec 3, 2008 #

Pliometrics (Interval Step) 55:00 [1]
weight:146lbs shoes: DS Trainer X

Circuits 10:00 [1]

Tuesday Dec 2, 2008 #

Trail run long 1:20:00 [2] 10.9 km (7:20 / km)
weight:145lbs shoes: Attack II

Monday Dec 1, 2008 #

Erg warm up/down 10:00 [1]
weight:145lbs

Pilates 50:00 [1]

Note

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