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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: walk

In the 31 days ending Jan 31, 2014:

activity # timemileskm+mload
  Trail run7 8:01:31 32.53(14:48) 52.36(9:12) 743531.3
  Circuits8 8:00:00360.0
  Road run10 7:56:02 44.7 71.93 767901.1
  Orienteering2 2:15:24 7.12(19:00) 11.46(11:49) 17117 /18c94%158.4
  woods run1 1:29:25 5.34(16:45) 8.59(10:24) 208100.4
  Cycling3 1:00:01 8.22(7:18) 13.23(4:32) 644.9
  Skiing1 1:00:0045.0
  Strength2 45:0033.8
  Hiking1 30:00 1.25(24:00) 2.01(14:55)22.5
  Erg1 6:004.5
  Stretching1 5:003.8
  Total31 31:08:23 99.16 159.58 189517 /18c94%2205.6
  [1-5]31 30:52:35
averages - weight:148.4lbs

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Friday Jan 31, 2014 #

Erg warm up/down 6:00 [1]
weight:148lbs shoes: F-Lite 230

Circuits 1:00:00 [1]
shoes: F-Lite 230

Thursday Jan 30, 2014 #

10 AM

Road run hills 1:17:39 intensity: (46 @0) + (31:56 @1) + (13:33 @2) + (6:59 @3) + (15:25 @4) + (9:00 @5) 10.12 km (7:41 / km) +182m 7:03 / km
ahr:144 max:177 weight:148lbs shoes: Road-X 233

Wednesday Jan 29, 2014 #

10 AM

Trail run long 1:40:09 [2] 5.74 mi (17:27 / mi) +331m 14:48 / mi
weight:148lbs shoes: Trailroc 245-2

Monday Jan 27, 2014 #

Cycling warm up/down (Espresso) 20:00 [1] 4.0 mi (5:00 / mi)
shoes: DS Trainer 15

Stretching 5:00 [1]

Circuits 1:00:00 [1]
shoes: DS Trainer 15

Sunday Jan 26, 2014 #

Trail run long 1:20:00 [2] 5.87 mi (13:38 / mi) +71m 13:08 / mi
weight:149lbs shoes: X-Talon 2

Saturday Jan 25, 2014 #

Note

9 AM

Road run race 52:59 intensity: (8 @0) + (7 @1) + (9 @2) + (2:02 @3) + (34:53 @4) + (15:40 @5) 6.24 mi (8:29 / mi) +70m 8:12 / mi
ahr:166 max:189 weight:148lbs shoes: Road-X 233

Road run warm up/down 10:00 [1]
shoes: Road-X 233

Friday Jan 24, 2014 #

Cycling (Espresso ) 20:00 [1] 4.0 mi (5:00 / mi)
weight:149lbs shoes: DS Trainer 15

Circuits 1:00:00 [1]
shoes: DS Trainer 15

Thursday Jan 23, 2014 #

Trail run 38:00 [1] 3.09 mi (12:18 / mi) +34m 11:54 / mi
weight:148lbs

Wednesday Jan 22, 2014 #

10 AM

woods run hills 1:29:25 intensity: (25 @0) + (56:37 @1) + (16:48 @2) + (6:04 @3) + (9:20 @4) + (11 @5) 8.59 km (10:24 / km) +208m 9:17 / km
ahr:138 max:177 weight:148lbs shoes: X-Talon 2

Tuesday Jan 21, 2014 #

Note
weight:148lbs (rest day)

Monday Jan 20, 2014 #

Circuits 1:00:00 [1]
weight:148lbs shoes: DS Trainer 15

Sunday Jan 19, 2014 #

2 PM

Orienteering race 25:40 intensity: (2:38 @1) + (3:42 @2) + (3:59 @3) + (12:40 @4) + (2:41 @5) ** 3.38 km (7:36 / km) +51m 7:04 / km
ahr:159 max:184 spiked:8/9c shoes: X-Talon 2

Orienteering race 19:49 intensity: (6:53 @1) + (7:26 @2) + (3:35 @3) + (1:55 @4) ** 2.97 km (6:40 / km) +27m 6:22 / km
ahr:147 max:164 spiked:9/9c shoes: X-Talon 2

Road run warm up/down 5:00 [1]
shoes: X-Talon 2

Saturday Jan 18, 2014 #

9 AM

Road run race 25:11 intensity: (9 @1) + (15 @2) + (1:25 @3) + (17:45 @4) + (5:37 @5) 3.14 mi (8:01 / mi) +39m 7:43 / mi
ahr:167 max:180 weight:148lbs shoes: Road-X 233

Road run warm up/down 12:32 intensity: (2:59 @0) + (38 @1) + (16 @2) + (20 @3) + (7:14 @4) + (1:05 @5) 0.92 mi (13:37 / mi) +15m 12:58 / mi
ahr:150 max:175 shoes: Road-X 233

3 PM

Strength 15:00 [1]

Friday Jan 17, 2014 #

Circuits 1:00:00 [1]
weight:148lbs shoes: DS Trainer 15

Thursday Jan 16, 2014 #

10 AM

Road run long 1:58:24 intensity: (2 @0) + (54:51 @1) + (37:04 @2) + (5:13 @3) + (16:47 @4) + (4:27 @5) 11.82 mi (10:01 / mi) +288m 9:19 / mi
ahr:147 max:180 weight:149lbs shoes: Road-X 233

10 PM

Note

Wednesday Jan 15, 2014 #

10 AM

Orienteering 1:29:55 intensity: (1:29:00 @1) + (46 @2) + (9 @3) 5.11 km (17:35 / km) +93m 16:07 / km
ahr:110 max:154 weight:150lbs shoes: X-Talon 3

3 PM

Hiking 30:00 [1] 1.25 mi (24:00 / mi)
shoes: Attack 6

Tuesday Jan 14, 2014 #

10 AM

Cycling (Wind trainer) 20:01 intensity: (11 @0) + (19:50 @1) 0.22 mi (1:31:00 / mi) +6m 1:23:53 / mi
ahr:128 max:143 weight:149lbs shoes: DS Trainer 15

Monday Jan 13, 2014 #

Circuits 1:00:00 [1]
weight:148lbs shoes: DS Trainer 15

Sunday Jan 12, 2014 #

Trail run 41:00 [1] 3.09 mi (13:16 / mi) +34m 12:50 / mi
weight:148lbs shoes: DS Trainer 15

Saturday Jan 11, 2014 #

11 AM

Road run long 1:26:37 [2] 8.47 mi (10:14 / mi) +94m 9:53 / mi
weight:148lbs shoes: Hyper Speed 4

Thursday Jan 9, 2014 #

10 AM

Trail run long 1:54:48 [2] 7.22 mi (15:54 / mi) +141m 14:59 / mi
weight:149lbs shoes: Trailroc 245-2

Wednesday Jan 8, 2014 #

10 AM

Trail run hills 1:08:34 intensity: (5:32 @0) + (23:39 @1) + (6:37 @2) + (5:50 @3) + (16:52 @4) + (10:04 @5) 7.14 km (9:36 / km) +98m 8:59 / km
ahr:149 max:193 weight:150lbs shoes: X-Talon 2

Monday Jan 6, 2014 #

Circuits 1:00:00 [1]
weight:149lbs shoes: DS Trainer 15

Sunday Jan 5, 2014 #

Skiing (XC ) 1:00:00 [1]
weight:148lbs shoes: Fischer Hobacks

Saturday Jan 4, 2014 #

Note

8 AM

Road run warm up/down 10:00 [1]
shoes: X-Talon 3

9 AM

Road run race 26:02 [4] 3.16 mi (8:14 / mi) +32m 7:59 / mi
weight:147lbs shoes: X-Talon 3

10 AM

Road run warm up/down 5:00 [1]
shoes: X-Talon 3

Friday Jan 3, 2014 #

Circuits 1:00:00 [1]
weight:148lbs shoes: DS Trainer 15

Note

Thursday Jan 2, 2014 #

Trail run 39:00 [2] 3.09 mi (12:38 / mi) +34m 12:13 / mi
weight:149lbs shoes: Trailroc 245-2

Strength 30:00 [1]

Wednesday Jan 1, 2014 #

10 AM

Road run warm up/down 13:06 intensity: (39 @0) + (2:32 @1) + (2:50 @2) + (1:58 @3) + (5:01 @4) + (6 @5) 1.2 mi (10:55 / mi) +15m 10:31 / mi
ahr:152 max:173 weight:148lbs shoes: Road-X 233

Road run race 25:02 intensity: (10 @1) + (37 @2) + (3:28 @3) + (15:20 @4) + (5:27 @5) 3.1 mi (8:05 / mi) +32m 7:49 / mi
ahr:165 max:184 shoes: Road-X 233

Road run warm up/down 8:30 intensity: (5:06 @0) + (3:24 @1) 0.36 mi (23:38 / mi)
ahr:117 max:138 shoes: Road-X 233

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