Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: walk

In the 31 days ending Mar 31, 2011:

	activity	#	time	miles		km		+m				load
	Orienteering	6	10:32:46	25.1	(25:12)	40.4	(15:40)	1369	23 /	97c	23%	883.4
	Circuits	10	9:50:00									517.5
	Trail run	10	8:31:27	21.82		35.12		630				442.5
	Road run	4	4:41:14	25.05	(11:14)	40.32	(6:59)	674				438.6
	Stretching	9	1:10:00									14.0
	Erg	7	36:00	0.56		0.9						27.0
	Hiking	1	20:00									4.0
	Other	1	1									0.1
	Total	29	35:41:28	72.54		116.74		2673	23 /	97c	23%	2327.0
	[1-5]	29	33:35:38
averages - weight:148.6lbs

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Thursday Mar 31, 2011 #

10 AM

Orienteering long (Not snowshoeing) 2:14:42 [1] *** 5.77 km (23:22 / km) +205m 19:50 / km
5c weight:149lbs shoes: Roclite 285

2 PM

Note

3 PM

Note

4 PM

Note

Wednesday Mar 30, 2011 #

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

Stretching 5:00 [0]

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

Tuesday Mar 29, 2011 #

11 AM

Orienteering long (Streamering) 2:59:40 [1] *** 6.84 km (26:16 / km) +346m 20:58 / km
spiked:5/8c weight:149lbs shoes: Roclite 285

Monday Mar 28, 2011 #

Erg warm up/down 5:00 [1]
weight:150lbs

Stretching 20:00 [0]

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

Sunday Mar 27, 2011 #

Trail run warm up/down 10:00 [1]
shoes: Roclite 285

11 AM

Orienteering 55:21 [4] *** 5.89 km (9:23 / km) +141m 8:23 / km
spiked:9/13c shoes: Roclite 285

Mass Start - Splits

Saturday Mar 26, 2011 #

Event: WCOC New Haven Training Weekend

Trail run warm up/down 40:00 [1]
shoes: X-Talon 2

11 AM

Orienteering 26:31 *** 2.38 km (11:07 / km) +119m 8:54 / km
19c shoes: X-Talon 2

Orienteering 29:14 [1] *** 2.32 km (12:36 / km) +57m 11:13 / km
15c shoes: X-Talon 2

Orienteering 40:26 [2] *** 2.79 km (14:29 / km) +63m 13:01 / km
shoes: X-Talon 2

4 PM

Orienteering 32:57 [4] **** 4.46 km (7:23 / km) +79m 6:47 / km
23c shoes: F-Lite 230

Short Sprint - Splits

Friday Mar 25, 2011 #

Note
weight:149lbs (rest day)

Thursday Mar 24, 2011 #

10 AM

Trail run tempo 46:24 5.86 km (7:55 / km) +123m 7:10 / km
ahr:150 max:174 weight:149lbs shoes: Roclite 285

Wednesday Mar 23, 2011 #

Trail run warm up/down 21:30 [1]
weight:150lbs shoes: X-Talon 212

Stretching 5:00 [0]

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

Tuesday Mar 22, 2011 #

11 AM

Road run intervals 1:06:58 8.47 km (7:54 / km) +35m 7:45 / km
ahr:146 max:216 weight:148lbs shoes: Hyper Speed 4

Monday Mar 21, 2011 #

Trail run warm up/down 22:00 [1]
weight:150lbs shoes: X-Talon 212

Stretching 10:00 [0]

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

Sunday Mar 20, 2011 #

Other 1 [5]
weight:148lbs

Hiking 20:00 [0]

Saturday Mar 19, 2011 #

Trail run 35:00 [1] 3.0 mi (11:40 / mi)
weight:149lbs shoes: DS Trainer XII

Note

Friday Mar 18, 2011 #

Note
weight:148lbs

Note

Thursday Mar 17, 2011 #

10 AM

Trail run 1:09:23 [1] *** 4.82 km (14:24 / km) +191m 12:01 / km
weight:149lbs shoes: Roclite 285

Wednesday Mar 16, 2011 #

Erg warm up/down 5:00 [1]
weight:149lbs

Stretching 5:00 [0]

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

Tuesday Mar 15, 2011 #

Trail run long 1:30:00 [1]
weight:148lbs shoes: Roclite 285

Note

Monday Mar 14, 2011 #

Note

Erg warm up/down 5:00 [1] 0.9 km (5:33 / km)
weight:148lbs

Stretching 5:00 [0]

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

Sunday Mar 13, 2011 #

Note
weight:149lbs (rest day)

Saturday Mar 12, 2011 #

Event: Ward Pound Ridge

12 PM

Orienteering race 2:13:55 [3] *** 9.94 km (13:28 / km) +359m 11:25 / km
spiked:9/14c weight:148lbs shoes: X-Talon 2

Red - Splits

Friday Mar 11, 2011 #

Note
weight:149lbs (rest day)

Thursday Mar 10, 2011 #

10 AM

Road run intervals 1:09:49 9.5 km (7:21 / km) +292m 6:22 / km
ahr:138 max:177 weight:149lbs shoes: Hyper Speed 4

Wednesday Mar 9, 2011 #

Erg warm up/down 5:00 [1]
weight:147lbs

Stretching 5:00 [0]

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

Note

Tuesday Mar 8, 2011 #

9 AM

Road run long (Half Test) 1:26:07 [1] 14.0 km (6:09 / km) +170m 5:48 / km
weight:148lbs shoes: Hyper Speed 4

Monday Mar 7, 2011 #

Erg 8:00 [1]
weight:150lbs

Stretching 10:00 [0]

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

Sunday Mar 6, 2011 #

Note
weight:149lbs (rest day)

Saturday Mar 5, 2011 #

10 AM

Trail run long 1:30:15 [1] 10.33 km (8:44 / km) +175m 8:03 / km
weight:148lbs shoes: VJ Pro 1

Friday Mar 4, 2011 #

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

Note

Thursday Mar 3, 2011 #

Note

10 AM

Road run warm up/down 16:50 2.06 km (8:11 / km) +24m 7:44 / km
ahr:149 max:181 weight:148lbs shoes: Hyper Speed 4

Road run hills 41:30 6.29 km (6:36 / km) +153m 5:53 / km
ahr:156 max:181 shoes: Hyper Speed 4

Wednesday Mar 2, 2011 #

Erg 3:00 [1]
weight:148lbs

Stretching 5:00 [0]

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

Tuesday Mar 1, 2011 #

10 AM

Trail run long 1:26:55 [1] 9.28 km (9:22 / km) +141m 8:42 / km
weight:148lbs shoes: X-Talon 212

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