Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iriharding

In the 7 days ending Nov 18, 2006:

activity	#	time	miles		km		+m
Hiking	1	2:00:00	6.0	(20:00)	9.66	(12:26)
Road Biking	1	1:22:00	20.2	(4:04)	32.51	(2:31)	30
Orienteering	1	1:00:00	3.11	(19:19)	5.0	(12:00)	40	10 /	15c	66%
Trail running	1	15:00	1.24	(12:04)	2.0	(7:30)	15
Total	3	4:37:00	30.55	(9:04)	49.16	(5:38)	85	10 /	15c	66%

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Saturday Nov 18, 2006 #

Hiking 2:00:00 [1] 6.0 mi (20:00 / mi)

Walking around Washington DC - up and down the mall, WWII memorial, Vietnam, Korea, Lincoln, Jefferson etc to the White House (where we met Innocent our guide from Tanzania trip!) , then to Air and Space Museum and Capitol.

Tuesday Nov 14, 2006 #

Orienteering 1:00:00 [3] *** 5.0 km (12:00 / km) +40m 11:32 / km
spiked:10/15c

Night Training with the gang at Wirth . hard to see some of the rocks in the dark with no tape or control flags.

Trail running 15:00 [3] 2.0 km (7:30 / km) +15m 7:14 / km

Cool down run with the gang along blacktop trails at Wirth

Sunday Nov 12, 2006 #

Road Biking 1:22:00 [3] 20.2 mi (4:04 / mi) +30m 4:02 / mi

Out on Gateway trail to Pine Point and back. Including the new widened section (with lane markings for those skaters who insist on hogging the whole width of the trail )

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