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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: speedy

In the 7 days ending Apr 30, 2011:

activity # timemileskm+m
  XC Running3 2:44:00 18.24(8:59) 29.36(5:35) 744
  Orienteering2 1:05:14 5.15(12:39) 8.3(7:52) 26732c
  Arc-Trainer1 30:00
  Treadmill1 30:00
  Total7 4:49:14 23.4 37.65 101132c

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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)

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