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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: speedy

In the 31 days ending Oct 31, 2007:

activity # timemileskm+m
  Stretching31 10:50:00
  Strength21 9:35:00
  Orienteering5 5:42:51 22.27 35.84 80854 /97c55%
  Other12 3:00:00
  XC Running5 1:28:00 5.13 8.25
  Cross-training1 1:00:00 3.25 5.23
  Total31 31:35:51 30.65 49.32 80854 /97c55%
  [1-5]7 8:10:51
averages - sleep:6.6

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Wednesday Oct 31, 2007 #

Stretching (Morning) 20:00 [0]

Strength (Kneehab) 30:00 [0]

Note

Tuesday Oct 30, 2007 #

Stretching (Morning) 20:00 [0]

Strength (Kneehab) 30:00 [0]

Other (EMS) 15:00 [0]

Monday Oct 29, 2007 #

Stretching (Morning) 20:00 [0]

Strength (Kneehab) 30:00 [0]

Note

Sunday Oct 28, 2007 #

Event: DVOA - Green Lane
 

Stretching (Morning) 20:00 [0]

XC Running warm up/down 10:00 [2]

Orienteering race 1:00:59 [4] **** 9.26 km (6:35 / km) +230m 5:51 / km
ahr:163 max:173 20c shoes: VJ Integrator 2007

XC Running warm up/down 5:00 [1]
shoes: VJ Integrator 2007


Red - Splits

Saturday Oct 27, 2007 #

Event: DVOA - Washington's Crossing
 
Event: DVOA - Myrick
 

Stretching (Morning) 20:00 [0]

XC Running warm up/down 10:00 [2]
shoes: VJ Integrator 2006

Orienteering race 40:05 [4] **** 6.92 km (5:48 / km) +150m 5:14 / km
ahr:170 max:176 18c shoes: VJ Integrator 2006

XC Running warm up/down 5:00 [2]


Red - Splits

Friday Oct 26, 2007 #

Stretching (Morning) 20:00 [0]

Strength (Kneehab) 30:00 [0]

Thursday Oct 25, 2007 #

Stretching (Morning) 20:00 [0]

Strength (Kneehab) 25:00 [0]

Wednesday Oct 24, 2007 #

Stretching (Morning) 20:00 [0]

Strength (Kneehab) 25:00 [0]

Other (EMS) 15:00 [0]

Tuesday Oct 23, 2007 #

Stretching (Morning) 20:00 [0]

Strength (Kneehab) 25:00 [0]

Other (EMS) 15:00 [0]

Monday Oct 22, 2007 #

Stretching (Morning) 20:00 [0]

Sunday Oct 21, 2007 #

Event: DVOA Elk Neck
 

Stretching (Morning) 25:00 [0]

XC Running warm up/down 10:00 [2]
shoes: Inov8 RocLite 315

Orienteering 1:42:28 [3] **** +230m
shoes: Inov8 RocLite 315


Red - Splits

Saturday Oct 20, 2007 #

Stretching (Morning) 25:00 [0]

Friday Oct 19, 2007 #

Stretching (Morning) 25:00 [0]

Strength (Kneehab) 25:00 [0]

Thursday Oct 18, 2007 #

Stretching (Morning) 20:00 [0]
slept:7.0

Strength (Kneehab) 25:00 [0]

Note

Wednesday Oct 17, 2007 #

Stretching (Morning) 20:00 [0]
slept:5.5

Strength (Kneehab) 25:00 [0]

Other (EMS) 15:00 [0]

Tuesday Oct 16, 2007 #

Stretching (Morning) 20:00 [0]
slept:6.5

Strength (Kneehab) 30:00 [0]

Other (EMS) 15:00 [0]

Monday Oct 15, 2007 #

Stretching (Morning) 15:00 [0]

Sunday Oct 14, 2007 #

Stretching (Morning) 15:00 [0]

XC Running warm up/down 10:00 [2] 1.61 km (6:13 / km)
ahr:131 max:148 shoes: Inov8 RocLite 315

Orienteering race (Sprint) 10:46 [4] **** 1.99 km (5:25 / km)
ahr:166 max:176 spiked:10/12c shoes: Inov8 RocLite 315

Orienteering race 35:46 [4] **** 5.45 km (6:34 / km)
ahr:165 max:175 spiked:21/21c shoes: Inov8 RocLite 315

XC Running warm up/down 6:00 [2] 0.77 km (7:48 / km)
ahr:122 max:127 shoes: Inov8 RocLite 315

Stretching 15:00 [0]

Saturday Oct 13, 2007 #

Event: 2007 Western States Orienteering Championships
 

Stretching (Morning) 25:00 [0]
slept:8.5

Strength 5:00 [0]

XC Running 32:00 [2] 5.87 km (5:27 / km)
shoes: Inov8 RocLite 315

Friday Oct 12, 2007 #

Stretching (Morning) 20:00 [0]
slept:7.0

Strength (Kneehab) 30:00 [0]

Other (EMS) 15:00 [0]

Thursday Oct 11, 2007 #

Stretching (Morning) 20:00 [0]
slept:7.0

Strength (Kneehab) 30:00 [0]

Other (EMS) 15:00 [0]

Wednesday Oct 10, 2007 #

Stretching (Morning) 20:00 [0]

Strength (Kneehab) 30:00 [0]

Other (EMS) 15:00 [0]

Tuesday Oct 9, 2007 #

Stretching (Morning) 20:00 [0]
slept:7.0

Strength (Kneehab) 30:00 [0]

Other (EMS) 15:00 [0]

Monday Oct 8, 2007 #

Stretching (Morning) 20:00 [0]
slept:4.5

Strength (Kneehab) 30:00 [0]

Sunday Oct 7, 2007 #

Event: Hudson Highlander 2007
 
Event: Susquehanna Stumble X
 

Note

Stretching (Morning) 15:00 [0]

Orienteering 1:32:47 [3] **** 12.22 km (7:36 / km) +198m 7:01 / km
ahr:162 max:173 spiked:23/26c shoes: VJ Integrator 2007

Stretching 15:00 [0]


Short - Splits

Saturday Oct 6, 2007 #

Stretching (Morning) 20:00 [0]

Friday Oct 5, 2007 #

Stretching (Morning) 20:00 [0]

Strength (Kneehab) 30:00 [0]

Thursday Oct 4, 2007 #

Stretching (Morning) 20:00 [0]

Strength (Kneehab) 30:00 [0]

Other (EMS) 15:00 [0]

Wednesday Oct 3, 2007 #

Stretching (Morning) 20:00 [0]

Cross-training (Elliptical) 30:00 [3] 3.25 mi (9:14 / mi)
max:144

Cross-training (Stationary bicycle) 30:00 [2]
max:105

Other (EMS) 15:00 [0]

Tuesday Oct 2, 2007 #

Stretching (Morning) 25:00 [0]

Strength (Kneehab) 30:00 [0]

Other (EMS) 15:00 [0]

Monday Oct 1, 2007 #

Stretching (Morning) 10:00 [0]

Strength (Kneehab) 30:00 [0]

Note

Note

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