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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: walk

In the 31 days ending Oct 31, 2010:

activity # timemileskm+mload
  Orienteering12 11:34:40 33.11 53.28 136266 /97c68%1492.2
  Circuits10 8:40:00435.0
  Trail run10 5:42:41 11.2 18.02 249499.8
  Road run8 4:46:02 24.56 39.53 216528.7
  Stretching8 1:13:0014.6
  Erg8 55:0041.3
  Total41 32:51:23 68.87 110.83 182766 /97c68%3011.5
  [1-5]40 31:36:31
averages - sleep:3 weight:147.3lbs

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Sunday Oct 31, 2010 #

Event: WCOC Ansonia Nature Center meet
 

Orienteering warm up/down 5:00 [1]
shoes: X-Talon 212

11 AM

Orienteering long 1:35:20 [3] *** 6.75 km (14:08 / km) +232m 12:03 / km
spiked:11/16c shoes: X-Talon 212


Red - Splits

Saturday Oct 30, 2010 #

Event: Ward Pound Ridge
 

Trail run warm up/down 5:00 [1]
weight:147lbs shoes: X-Talon 212

12 PM

Orienteering race 1:15:36 [4] *** 6.7 km (11:17 / km) +305m 9:11 / km
spiked:9/13c shoes: X-Talon 212

Friday Oct 29, 2010 #

Note
weight:147lbs

Thursday Oct 28, 2010 #

Trail run tempo 1:13:00 intensity: (33:00 @1) + (40:00 @4)
weight:148lbs shoes: Attack 6

Note

Wednesday Oct 27, 2010 #

Erg warm up/down 8:00 [1]
weight:146lbs shoes: DS Trainer X

Stretching 8:00 [0]

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

Note

Tuesday Oct 26, 2010 #

10 AM

Road run hills 58:48 intensity: (20:00 @1) + (38:48 @4) 7.5 km (7:50 / km) +150m 7:07 / km
weight:147lbs shoes: Mizuno Inspire

2 PM

Note

Monday Oct 25, 2010 #

Erg warm up/down 10:00 [1]
weight:149lbs

Stretching 15:00 [0]

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

Sunday Oct 24, 2010 #

8 AM

Trail run warm up/down 15:00 [1]
slept:3.0 shoes: X-Talon 212

9 AM

Orienteering race 1:10:39 [4] *** 5.93 km (11:54 / km) +158m 10:30 / km
spiked:5/10c shoes: X-Talon 212

1 PM

Note

3 PM

Note


Green-Y Sunday - Splits

Saturday Oct 23, 2010 #

Event: Fall Foliage Festival
 

Trail run warm up/down 10:00 [1]
shoes: X-Talon 212

9 AM

Orienteering race 26:37 [4] *** 3.24 km (8:13 / km) +56m 7:34 / km
spiked:4/7c shoes: X-Talon 212

1 PM

Trail run warm up/down 10:00 [1]
shoes: X-Talon 212

2 PM

Orienteering race 38:36 [4] **** 3.9 km (9:54 / km) +54m 9:16 / km
spiked:7/14c shoes: X-Talon 212


Green_qualY - Splits

Green_finalY - Splits

Friday Oct 22, 2010 #

Erg warm up/down 5:00 [1]

Circuits 1:00:00 [2]
weight:148lbs shoes: DS Trainer X

Thursday Oct 21, 2010 #

Note
weight:147lbs (rest day)

Note

Note

Circuits 15:00 [1]

Wednesday Oct 20, 2010 #

Event: U.S. Corn Maze Championships
 

Erg warm up/down 5:00 [1]
weight:146lbs

Stretching 5:00 [0]

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

5 PM

Orienteering race 22:36 [4] **** 2.43 km (9:18 / km) +1m 9:16 / km
spiked:17/22c shoes: F-Lite 230

Orienteering race 4:10 [4] ***** 0.58 km (7:14 / km) +1m 7:10 / km
spiked:3/4c shoes: F-Lite 230


Classic - Splits

Sprint - Splits

Tuesday Oct 19, 2010 #

10 AM

Trail run hills 1:07:00 intensity: (40:00 @1) + (27:00 @4) 8.07 km (8:18 / km) +174m 7:29 / km
weight:147lbs shoes: Attack 6

Monday Oct 18, 2010 #

Erg warm up/down 10:00 [1]
weight:148lbs shoes: Attack II

Stretching 10:00 [0]

Circuits 1:00:00 [2]
weight:148lbs shoes: Attack II

Sunday Oct 17, 2010 #

Trail run warm up/down 25:00 [1]
shoes: X-Talon 2

Orienteering race***
spiked:10/13c shoes: X-Talon 2

12 AM

Stretching 15:00 [0]

10 AM

Orienteering race 1:07:10 [4] 5.6 km (12:00 / km) +163m 10:28 / km
shoes: X-Talon 2


Day 2 Green X - Splits

Saturday Oct 16, 2010 #

Event: US Two-day Classic O Championships
 

Trail run warm up/down 20:00 [1]
shoes: X-Talon 2

Orienteering race***
spiked:10/12c shoes: X-Talon 2

Trail run warm up/down 10:00 [1] 0.8 km (12:30 / km)
shoes: X-Talon 2

11 AM

Orienteering race 1:13:17 [4] 5.5 km (13:19 / km) +122m 12:00 / km
shoes: X-Talon 2


Day 1 Green X - Splits

Thursday Oct 14, 2010 #

Trail run 45:00 [1]
weight:147lbs shoes: Attack II

Wednesday Oct 13, 2010 #

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

Stretching 5:00 [0]

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

Note

Tuesday Oct 12, 2010 #

11 AM

Road run warm up/down 11:52 intensity: (1:52 @0) + (8:00 @1) + (2:00 @2) 0.65 mi (18:15 / mi) +1m 18:10 / mi
ahr:148 max:169 weight:148lbs shoes: Hyper Speed 4

Road run intervals 47:50 intensity: (15 @1) + (2 @2) + (4 @3) + (47:29 @4) 4.28 mi (11:11 / mi) +3m 11:09 / mi
ahr:177 max:187 shoes: Hyper Speed 4

12 PM

Note

Monday Oct 11, 2010 #

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

Stretching 5:00 [0]

Circuits 55:00 [1]
shoes: DS Trainer X

Sunday Oct 10, 2010 #

11 AM

Trail run tempo 1:02:41 intensity: (20:00 @1) + (2:00 @2) + (40:41 @4) 9.15 km (6:51 / km) +75m 6:35 / km
weight:148lbs shoes: Attack II

Saturday Oct 9, 2010 #

Note

Circuits 30:00 [1]

7 AM

Road run warm up/down 15:00 [1]
weight:147lbs shoes: Hyper Speed 4

8 AM

Road run race 23:31 [4] 5.09 km (4:37 / km) +30m 4:29 / km
ahr:174 max:220 shoes: Hyper Speed 4

Friday Oct 8, 2010 #

8 AM

Road run 31:00 [1] 3.0 mi (10:20 / mi)
weight:146lbs shoes: Hyper Speed 4

Wednesday Oct 6, 2010 #

Note

Note

Tuesday Oct 5, 2010 #

Road run warm up/down 20:00 [1]
weight:147lbs shoes: Hyper Speed 4

12 PM

Road run race 24:01 [4] 3.11 mi (7:43 / mi) +32m 7:29 / mi
shoes: Hyper Speed 4

3 PM

Note

Monday Oct 4, 2010 #

Erg warm up/down 7:00 [1]
weight:148lbs shoes: DS Trainer X

Stretching 10:00 [0]

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

Sunday Oct 3, 2010 #

Note

Road run 54:00 [2] 5.7 mi (9:28 / mi)
weight:148lbs shoes: Mizuno Inspire

Saturday Oct 2, 2010 #

Event: WCOC Brooksvale meet
 

Orienteering (Control hanging) 30:00 [1] **
weight:146lbs shoes: X-Talon 2

2 PM

Orienteering (Control pickup) 1:11:21 [1] *** 5.9 km (12:06 / km) +130m 10:54 / km
shoes: X-Talon 2

Friday Oct 1, 2010 #

12 PM

Orienteering (Control hanging) 1:54:18 [1] *** 6.75 km (16:56 / km) +140m 15:21 / km
spiked:10/11c weight:147lbs shoes: X-Talon 212

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