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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: walk

In the 31 days ending Mar 31, 2010:

activity # timemileskm+mload
  Trail run14 13:21:53 28.38 45.68 26014 /18c77%1040.8
  Pilates13 12:00:00540.0
  Orienteering8 8:04:07 21.78(22:14) 35.05(13:49)61 /108c56%524.3
  Road run4 1:32:10 6.54(14:05) 10.53(8:45)141.3
  woods run2 59:23 2.76(21:30) 4.45(13:22)150.3
  Circuits2 45:0033.8
  Stretching3 42:008.4
  Cycling1 20:0015.0
  Erg1 5:003.8
  Total37 37:49:33 59.46 95.7 26075 /126c59%2457.5
  [1-5]36 36:00:55
averages - sleep:5 weight:145.6lbs

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Wednesday Mar 31, 2010 #

10 AM

Pilates 55:00 [1]
weight:145lbs

11 AM

Trail run warm up/down 10:00 [1]
shoes: F-Lite 230

Trail run tempo 16:57 [4] 3.22 km (5:16 / km) +50m 4:53 / km
shoes: F-Lite 230

Trail run warm up/down 8:00 [1]
shoes: F-Lite 230

Tuesday Mar 30, 2010 #

11 AM

Road run warm up/down 13:05 intensity: (2:00 @0) + (7:12 @1) + (2:22 @2) + (1:31 @3) 1.34 km (9:45 / km)
ahr:147 max:171 weight:146lbs shoes: X-Talon 212

woods run hills 18:59 [4] 1.57 km (12:04 / km)
ahr:134 max:166 shoes: X-Talon 212

Road run warm up/down 9:33 intensity: (5:20 @1) + (41 @3) + (3:32 @4) 1.26 km (7:35 / km)
ahr:148 max:170 shoes: X-Talon 212

Monday Mar 29, 2010 #

Pilates 55:00 [1]
weight:146lbs

Sunday Mar 28, 2010 #

9 AM

Orienteering warm up/down 9:47 intensity: (4:00 @0) + (3:14 @1) + (1:46 @2) + (47 @3) *** 0.62 km (15:42 / km)
ahr:124 max:165 weight:146lbs shoes: X-Talon 2

Orienteering tempo 40:44 intensity: (19:32 @1) + (6:39 @2) + (9:00 @3) + (5:33 @4) *** 3.88 km (10:30 / km)
ahr:143 max:166 spiked:8/10c shoes: X-Talon 2

Saturday Mar 27, 2010 #

Circuits (Gardening) 30:00 [1]

11 AM

Orienteering 1:44:26 [1] 6.94 km (15:03 / km)
weight:145lbs shoes: X-Talon 212

Friday Mar 26, 2010 #

Pilates 1:00:00 [1]
weight:145lbs

Thursday Mar 25, 2010 #

Note

10 AM

Trail run intervals 1:23:41 intensity: (5:00 @0) + (30:00 @1) + (1:26 @2) + (1:10 @3) + (42:40 @4) + (3:25 @5) 10.28 km (8:09 / km)
ahr:148 max:174 weight:146lbs shoes: F-Lite 230

Wednesday Mar 24, 2010 #

Pilates 1:00:00 [1]
weight:145lbs

Tuesday Mar 23, 2010 #

10 AM

Road run warm up/down 15:45 intensity: (4:07 @0) + (2:41 @1) + (1:39 @2) + (3:27 @3) + (3:51 @4) 1.37 km (11:30 / km)
ahr:143 max:167 weight:145lbs shoes: X-Talon 2

woods run hills 40:24 intensity: (12:24 @1) + (28:00 @4) 2.87 km (14:04 / km)
ahr:141 max:165 shoes: X-Talon 2

11 AM

Road run warm up/down 11:36 intensity: (2:00 @0) + (4:29 @1) + (5:07 @2) 1.57 km (7:24 / km)
ahr:140 max:151 shoes: X-Talon 2

Monday Mar 22, 2010 #

Trail run warm up/down 19:57 [1]
slept:5.0 weight:146lbs shoes: Saucony XC - Ryan

Pilates 50:00 [1]

Trail run tempo 20:50 [2]
shoes: Saucony XC - Ryan

Note

Saturday Mar 20, 2010 #

10 AM

Orienteering warm up/down 8:00 intensity: (1:00 @1) + (30 @2) + (30 @3) + (5:00 @4) + (1:00 @5) 1.41 km (5:41 / km)
ahr:129 max:173 weight:145lbs shoes: X-Talon 2

11 AM

Orienteering tempo (Trial run) 40:57 intensity: (20 @0) + (2:24 @1) + (3:56 @2) + (10:09 @3) + (24:08 @4) *** 4.77 km (8:35 / km)
ahr:156 max:167 spiked:27/28c shoes: X-Talon 2

Friday Mar 19, 2010 #

Trail run warm up/down 20:15 [1]
weight:145lbs shoes: F-Lite 230

Pilates 55:00 [1]

Trail run 37:00 [2]
shoes: F-Lite 230

Thursday Mar 18, 2010 #

Circuits 15:00 [1]

11 AM

Trail run warm up/down 12:17 intensity: (4:00 @0) + (1:29 @1) + (36 @2) + (50 @3) + (5:22 @4) 1.17 km (10:30 / km)
ahr:144 max:168 weight:146lbs shoes: X-Talon 2

Orienteering warm up/down 2:03 intensity: (10 @1) + (34 @2) + (52 @3) + (27 @4) *** 0.2 km (10:15 / km)
ahr:152 max:161 spiked:0/2c shoes: X-Talon 2

Orienteering 16:40 intensity: (17 @2) + (4:37 @3) + (11:46 @4) *** 2.3 km (7:15 / km)
ahr:160 max:168 spiked:17/18c shoes: X-Talon 2

Orienteering 15:15 intensity: (12 @0) + (40 @1) + (50 @2) + (59 @3) + (12:28 @4) + (6 @5) *** 1.95 km (7:48 / km)
ahr:160 max:169 18c shoes: X-Talon 2

Orienteering 6:56 intensity: (19 @0) + (44 @1) + (20 @2) + (2:36 @3) + (2:57 @4) *** 1.11 km (6:16 / km)
ahr:153 max:161 spiked:9/9c shoes: X-Talon 2

Wednesday Mar 17, 2010 #

Trail run 44:00 [1]
weight:146lbs shoes: DS Trainer X

Pilates 55:00 [1]

Tuesday Mar 16, 2010 #

10 AM

Orienteering 56:10 intensity: (40:00 @0) + (14:40 @1) + (1:30 @2) *** 1.68 km (33:20 / km)
ahr:99 max:169 weight:147lbs shoes: X-Talon 212

11 AM

Road run hills 42:11 intensity: (22:45 @1) + (2:21 @2) + (2:22 @3) + (7:43 @4) + (7:00 @5) 4.99 km (8:27 / km)
ahr:143 max:180 shoes: F-Lite 230

Monday Mar 15, 2010 #

Stretching 12:00 [0]
weight:148lbs

Pilates 50:00 [1]

Sunday Mar 14, 2010 #

Event: WCOC Sessions Woods
 

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

10 AM

Trail run race 1:32:53 intensity: (11:20 @1) + (20:53 @2) + (22:53 @3) + (37:47 @4) *** 7.6 km (12:13 / km) +210m 10:44 / km
ahr:152 max:165 spiked:14/18c weight:146lbs shoes: X-Talon 2


Red - Splits

Friday Mar 12, 2010 #

Pilates 55:00 [1]
weight:146lbs

Note

Note

Thursday Mar 11, 2010 #

Note

11 AM

Orienteering long (Flagging) 2:02:55 [1] *** 4.51 km (27:16 / km)
weight:146lbs shoes: X-Talon 2

Wednesday Mar 10, 2010 #

Trail run 42:00 [1]
weight:145lbs shoes: X-Talon 212

Pilates 1:00:00 [1]

Tuesday Mar 9, 2010 #

Trail run long 1:06:00 [2]
weight:146lbs shoes: F-Lite 230

Monday Mar 8, 2010 #

Trail run 46:00 [1]
weight:147lbs shoes: F-Lite 230

Pilates 55:00 [1]

Sunday Mar 7, 2010 #

Trail run 35:00 [1]
weight:145lbs shoes: DS Trainer X

Saturday Mar 6, 2010 #

12 PM

Trail run long (Checking) 2:32:00 intensity: (2:00:00 @1) + (32:00 @2) 9.62 km (15:48 / km)
weight:145lbs shoes: X-Talon 2

Friday Mar 5, 2010 #

Cycling (Expresso) 20:00 [1]
weight:144lbs shoes: DS Trainer X

Stretching 20:00 [0]

Erg 5:00 [1]

Note

Thursday Mar 4, 2010 #

9 AM

Trail run intervals 1:25:03 intensity: (4:40 @0) + (8:02 @1) + (10:59 @2) + (16:50 @3) + (43:51 @4) + (41 @5) 8.57 mi (9:55 / mi)
ahr:156 max:174 weight:145lbs shoes: F-Lite 230

Wednesday Mar 3, 2010 #

Pilates 55:00 [1]
weight:145lbs

Tuesday Mar 2, 2010 #

Stretching 10:00 [0]

10 AM

Orienteering 17:54 [1] *** 1.98 km (9:03 / km)
15c weight:145lbs shoes: X-Talon 2

Orienteering 31:39 [1] *** 2.85 km (11:07 / km)
8c shoes: X-Talon 2

Orienteering 10:41 [1] *** 0.85 km (12:31 / km)
shoes: X-Talon 2

Monday Mar 1, 2010 #

Pilates 55:00 [1]
weight:145lbs

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