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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: walk

In the 31 days ending Jan 31, 2011:

activity # timemileskm+mload
  Trail run6 7:17:17 26.61(16:26) 42.82(10:13) 572611.4
  Circuits7 6:50:00471.3
  Skiing8 5:59:52 14.66 23.6 334460.9
  Strength7 5:20:00277.5
  Road run4 3:36:13 14.84 23.88 252471.3
  Mapping1 2:55:39 2.98(58:52) 4.8(36:35) 284131.7
  Orienteering2 2:00:52 4.47(27:03) 7.19(16:48) 7618 /19c94%277.4
  Hiking2 1:10:0019.5
  Stretching4 40:008.0
  Erg4 20:0015.0
  Total34 36:09:53 63.56 102.29 151818 /19c94%2743.9
  [1-5]33 34:29:53
averages - sleep:7 weight:148.1lbs

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Monday Jan 31, 2011 #

Erg warm up/down 5:00 [1]
weight:148lbs

Stretching 20:00 [0]

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

Sunday Jan 30, 2011 #

Event: Bye-bye-O
 
2 PM

Orienteering race 27:11 [4] *** 2.09 km (13:00 / km) +44m 11:46 / km
spiked:8/9c weight:149lbs shoes: X-Talon 2

Orienteering race 21:55 [4] *** 2.26 km (9:43 / km) +27m 9:10 / km
spiked:10/10c shoes: X-Talon 2

Orienteering 10:46 [1] 0.64 km (16:42 / km) +5m 16:04 / km
shoes: X-Talon 2


US - Splits

CH - Splits

Saturday Jan 29, 2011 #

Road run warm up/down 15:00 [1]
weight:148lbs shoes: Roclite 285

9 AM

Trail run 54:19 [4] 10.26 km (5:18 / km) +41m 5:12 / km
shoes: Roclite 285

Friday Jan 28, 2011 #

Circuits 55:00 [2]
weight:148lbs shoes: DS Trainer X

Strength long (Shovelling) 2:30:00 [2]

Thursday Jan 27, 2011 #

Strength (Shovelling) 1:00:00 [1]
weight:146lbs

Note

Wednesday Jan 26, 2011 #

Strength (Shovelling) 5:00 [1]
weight:148lbs

Erg warm up/down 7:00 [1]

Stretching 5:00 [0]

Circuits 1:00:00 [3]
shoes: DS Trainer X

Note

Note

Tuesday Jan 25, 2011 #

11 AM

Skiing (Classic) 57:46 [3] 3.74 km (15:26 / km) +39m 14:40 / km
weight:148lbs

1 PM

Strength (Shovelling) 5:00 [1]

Monday Jan 24, 2011 #

Note

Note

1 PM

Trail run (Snow) 44:39 intensity: (10:00 @1) + (34:39 @4) 5.24 km (8:31 / km) +37m 8:14 / km
weight:148lbs shoes: Roclite 285

Sunday Jan 23, 2011 #

Skiing 55:00 [3]
weight:148lbs shoes: Fischer Hobacks

11 AM

Skiing (xc) 1 [1] 4.81 km ( / km) +86m / km

Saturday Jan 22, 2011 #

10 AM

Skiing intervals 1:18:00 intensity: (38:00 @1) + (20:00 @2) + (20:00 @4) 5.19 km (15:01 / km) +113m 13:33 / km
weight:147lbs shoes: Fischer Hobacks

Friday Jan 21, 2011 #

Note
weight:147lbs

2 PM

Skiing (Bushwack) 50:00 [1] 1.83 mi (27:19 / mi) +27m 26:08 / mi
shoes: Fischer Hobacks

Thursday Jan 20, 2011 #

Skiing (DH) 10:00 [1]
weight:149lbs

Wednesday Jan 19, 2011 #

Note
weight:150lbs (rest day)

Strength (Shovelling) 1:00:00 [1]
shoes: VJ Falcon

Note

Tuesday Jan 18, 2011 #

Hiking 10:00 [1]
weight:149lbs

Strength (Shovelling) 20:00 [1]
shoes: VJ Falcon

Monday Jan 17, 2011 #

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

Sunday Jan 16, 2011 #

Orienteering (Ski-o) 1:01:00 [3] 2.2 km (27:44 / km)
weight:147lbs shoes: Fischer Hobacks

Saturday Jan 15, 2011 #

9 AM

Road run warm up/down 15:00 [1]
weight:147lbs shoes: Roclite 285

Road run race 52:42 [4] 10.22 km (5:10 / km) +40m 5:04 / km
shoes: Roclite 285

Friday Jan 14, 2011 #

11 AM

Trail run intervals (XC ) 1:37:00 intensity: (1:00:00 @1) + (37:00 @4) 6.89 km (14:05 / km) +111m 13:02 / km
weight:147lbs shoes: Fischer Hobacks

Thursday Jan 13, 2011 #

10 AM

Trail run long (XC) 1:36:17 [1] 5.68 km (16:57 / km) +125m 15:17 / km
weight:148lbs shoes: Fischer Hobacks

11 AM

Note

Wednesday Jan 12, 2011 #

Strength (Shoveling) 15:00 [1]
weight:147lbs

Strength 5:00 [1]

Tuesday Jan 11, 2011 #

10 AM

Trail run 1:10:25 [1] 9.44 km (7:28 / km) +149m 6:55 / km
weight:149lbs shoes: Roclite 285

Monday Jan 10, 2011 #

10 AM

Skiing 1:05:00 [1] 3.75 km (17:20 / km) +46m 16:20 / km
weight:150lbs shoes: Fischer Hobacks

Sunday Jan 9, 2011 #

11 AM

Skiing (XC) 44:05 [1] 3.16 km (13:58 / km) +23m 13:29 / km
weight:149lbs shoes: Fischer Hobacks

Saturday Jan 8, 2011 #

Note
slept:10.0 weight:147lbs

Friday Jan 7, 2011 #

Circuits 1:00:00 [1]
slept:4.0 weight:148lbs shoes: DS Trainer X

Note

Thursday Jan 6, 2011 #

11 AM

Trail run 1:14:37 [1] 5.32 km (14:02 / km) +109m 12:44 / km
weight:148lbs shoes: VJ Pro 1

Wednesday Jan 5, 2011 #

Erg warm up/down 4:00 [1]
weight:148lbs

Stretching 5:00 [0]

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

Tuesday Jan 4, 2011 #

Road run warm up/down 16:00 [1]
weight:147lbs shoes: DS Trainer XII

Road run hills 20:00 [4]
shoes: DS Trainer XII

Road run warm up/down 16:00 [1]
shoes: DS Trainer XII

12 PM

Mapping (GC) 2:55:39 [1] 4.8 km (36:35 / km) +284m 28:14 / km

Monday Jan 3, 2011 #

Erg warm up/down 4:00 [1]
weight:148lbs

Stretching 10:00 [0]

Circuits 1:00:00 [3]
shoes: DS Trainer X

Sunday Jan 2, 2011 #

11 AM

Road run long 1:21:31 intensity: (21:07 @1) + (4:39 @2) + (12:19 @3) + (27:48 @4) + (15:38 @5) 13.67 km (5:58 / km) +212m 5:32 / km
ahr:154 max:178 weight:149lbs shoes: Hyper Speed 4

Saturday Jan 1, 2011 #

Hiking 1:00:00 [0]
weight:149lbs

Note

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