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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: speedy

In the 30 days ending Apr 30, 2011:

activity # timemileskm+m
  Orienteering8 6:53:49 36.71(11:16) 59.09(7:00) 1463150c
  XC Running8 6:50:02 47.46(8:38) 76.38(5:22) 1870
  Arc-Trainer2 1:00:00
  Treadmill2 1:00:00
  Total20 15:43:51 84.18 135.47 3333150c

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Saturday Apr 30, 2011 #

Event: West Point A-meet
 
10 AM

Orienteering race (Middle) 44:37 intensity: (4 @1) + (16 @2) + (42 @3) + (31:10 @4) + (12:25 @5) **** 5.44 km (8:12 / km) +179m 7:02 / km
ahr:154 max:164 14c shoes: Inov-8 Oroc 340

2 PM

Orienteering race (Sprint) 20:37 intensity: (4 @1) + (12 @2) + (16 @3) + (1:48 @4) + (18:17 @5) **** 2.85 km (7:14 / km) +88m 6:16 / km
ahr:161 max:168 18c shoes: Icebug SPIRIT OLX


Middle Red - Splits

Sprint R/B - Splits

Thursday Apr 28, 2011 #

6 PM

XC Running 49:00 intensity: (39 @1) + (8:08 @2) + (28:02 @3) + (12:11 @4) 8.99 km (5:27 / km) +193m 4:55 / km
ahr:131 max:152 shoes: XA Pro 5 (07/10)

Wednesday Apr 27, 2011 #

Note

6 PM

Arc-Trainer hills (L-11 / R-9) 30:00 [3]
shoes: Asics Gel-Kayano 14

7 PM

Treadmill hills (L - 11 / 6.5mph) 30:00 [3]
shoes: Asics Gel-Kayano 14

Tuesday Apr 26, 2011 #

5 PM

XC Running 58:30 intensity: (37 @1) + (5:33 @2) + (27:32 @3) + (24:48 @4) 10.83 km (5:24 / km) +241m 4:52 / km
ahr:135 max:151 shoes: XA Pro 5 (07/10)

Sunday Apr 24, 2011 #

12 PM

XC Running 56:30 intensity: (55 @1) + (9:48 @2) + (37:06 @3) + (8:41 @4) 9.54 km (5:55 / km) +310m 5:06 / km
ahr:131 max:147 shoes: XA Pro 5 (07/10)

Saturday Apr 23, 2011 #

Event: DVOA White Clay Creek
 
Event: Mt. Penn Mudfest
 

Note

Friday Apr 22, 2011 #

1 PM

XC Running 53:01 intensity: (32 @1) + (37 @2) + (18:41 @3) + (33:11 @4) 10.97 km (4:50 / km) +275m 4:18 / km
ahr:140 max:156 shoes: XA Pro 5 (07/10)

Thursday Apr 21, 2011 #

4 PM

XC Running 57:00 intensity: (32 @1) + (4:43 @2) + (44:40 @3) + (7:05 @4) 10.73 km (5:19 / km) +263m 4:44 / km
ahr:131 max:148 shoes: XA Pro 5 (07/10)

Wednesday Apr 20, 2011 #

6 PM

Arc-Trainer hills (L-11 / R-9) 30:00 [3]
shoes: Asics Gel-Kayano 14

7 PM

Treadmill hills (L - 11 / 6.5mph) 30:00 [3]
shoes: Asics Gel-Kayano 14

Tuesday Apr 19, 2011 #

5 PM

XC Running 57:00 intensity: (43 @1) + (10:15 @2) + (39:04 @3) + (6:58 @4) 10.74 km (5:18 / km) +256m 4:44 / km
ahr:130 max:149 shoes: XA Pro 5 (07/10)

Sunday Apr 17, 2011 #

Event: DVOA Springton Manor
 
11 AM

Orienteering 37:29 intensity: (10 @1) + (11 @2) + (9 @3) + (27:14 @4) + (9:45 @5) *** 6.28 km (5:58 / km) +220m 5:05 / km
ahr:155 max:167 24c shoes: Icebug CELERITAS


Red - Splits

Saturday Apr 16, 2011 #

10 AM

Orienteering 28:51 intensity: (15 @1) + (16 @2) + (1:03 @3) + (15:48 @4) + (11:29 @5) ** 4.47 km (6:27 / km) +146m 5:33 / km
ahr:154 max:165 24c shoes: Icebug CELERITAS

Friday Apr 15, 2011 #

Event: US Interscholastic & US Intercollegiate Championships
 

Thursday Apr 14, 2011 #

5 PM

XC Running 48:00 intensity: (38 @1) + (5:02 @2) + (21:24 @3) + (20:56 @4) 8.83 km (5:26 / km) +205m 4:52 / km
ahr:135 max:152 (injured) shoes: XA Pro 5 (07/10)

Sunday Apr 10, 2011 #

Event: DVOA Elk Neck State Park (cancelled)
 
11 AM

Orienteering 1:42:03 intensity: (17 @1) + (1:27 @2) + (25:11 @3) + (1:15:04 @4) + (4 @5) ***** 11.4 km (8:57 / km) +344m 7:47 / km
ahr:144 max:160 13c (injured) shoes: Inov-8 Oroc 340

Saturday Apr 9, 2011 #

12 PM

XC Running 31:01 intensity: (35 @1) + (1:40 @2) + (25:07 @3) + (3:39 @4) 5.76 km (5:23 / km) +127m 4:51 / km
ahr:131 max:145 (injured) shoes: XA Pro 5 (07/10)

Tuesday Apr 5, 2011 #

Note
(injured)

Sunday Apr 3, 2011 #

Event: DVOA Governor Dick
 
9 AM

Orienteering race (Middle) 34:42 intensity: (13 @1) + (45 @2) + (1:44 @3) + (31:24 @4) + (36 @5) **** 5.75 km (6:02 / km) +83m 5:38 / km
ahr:148 max:158 18c (injured) shoes: Inov-8 Oroc 340


Sunday Red - Splits

Saturday Apr 2, 2011 #

10 AM

Orienteering race (Ultra-Long) 1:50:39 intensity: (21 @2) + (8:59 @3) + (1:40:12 @4) + (1:07 @5) **** 16.81 km (6:35 / km) +305m 6:02 / km
ahr:148 max:160 23c (injured) shoes: Inov-8 Oroc 340


Saturday UL Red - Splits

Friday Apr 1, 2011 #

Event: OCIN Flying Pig XV & US ULtralong Champs
 
4 PM

Orienteering race (Middle) 34:51 intensity: (11 @1) + (18 @2) + (44 @3) + (11:37 @4) + (22:01 @5) **** 6.08 km (5:44 / km) +98m 5:18 / km
ahr:157 max:170 16c (injured) shoes: Icebug CELERITAS


Friday Red - Splits

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