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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Trevail

In the 30 days ending Nov 30, 2016:

activity # timemileskm+m
  S & C4 4:00:00
  Running7 3:28:55 21.53(9:42) 34.65(6:02) 530
  Rowing machine6 3:00:00
  Orienteering2 1:10:41 4.35(16:15) 7.0(10:06) 175
  Total18 11:39:36 25.88 41.65 705

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Wednesday Nov 30, 2016 #

S & C 1:00:00 [3]

Tuesday Nov 29, 2016 #

Rowing machine 30:00 [3]

7 PM

Running warm up/down 11:03 [1] 1.88 km (5:53 / km) +7m 5:46 / km
shoes: Adidas Kanadia TR7

Running intervals 30:00 [5] 5.32 km (5:38 / km)
shoes: Inov8 Xtalons 212 15

Deeside Runners Intervals: 10 x run to church then jog back, repeated every 3 minutes.
8 PM

Running warm up/down 6:36 [1] 1.11 km (5:57 / km) +7m 5:46 / km
shoes: Adidas Kanadia TR7

Sunday Nov 27, 2016 #

Running long 1:31:52 [3] 13.79 km (6:40 / km) +282m 6:03 / km
ahr:130 max:158 shoes: Inov8 Xtalons 212 15

Nice long run with RC and CM. Thanks, Roger, for sharing the route with us. Good chat.

Friday Nov 25, 2016 #

Rowing machine 30:00 [3]

Thursday Nov 24, 2016 #

Rowing machine 30:00 [3]

Wednesday Nov 23, 2016 #

Rowing machine 30:00 [3]

S & C 1:00:00 [3]

Tuesday Nov 22, 2016 #

12 PM

Rowing machine 30:00 [3]

6 PM

Running warm up/down 11:03 [1] 1.88 km (5:53 / km) +7m 5:46 / km
shoes: Adidas Kanadia TR7

7 PM

Running intervals 4:30 [4] 0.81 km (5:33 / km) +7m 5:20 / km
shoes: Adidas Kanadia TR7

10x short sprints jogging back in between
8 PM

Running intervals 18:00 [5] 4.17 km (4:19 / km) +24m 4:12 / km
shoes: Adidas Kanadia TR7

4x 4:30 minute intervals, 2 mins rest

Monday Nov 21, 2016 #

Rowing machine 30:00 [3]

65 / 3

Thursday Nov 17, 2016 #

Running 35:51 [3] 5.69 km (6:18 / km) +196m 5:22 / km
ahr:142 max:159 shoes: Inov8 Xtalons 212 15

Run up Scolty from home, up the fast way, back via the saddle.

Wednesday Nov 16, 2016 #

S & C 1:00:00 [1]

Wednesday Nov 9, 2016 #

S & C 1:00:00 [1]

Sunday Nov 6, 2016 #

10 AM

Orienteering 20:00 [3] 2.5 km (8:00 / km) +20m 7:42 / km
shoes: Inov8 Xtalons 212 15

All data estimated as I left my watch behind.
11 AM

Orienteering race 50:41 [4] 4.5 km (11:16 / km) +155m 9:36 / km
shoes: Inov8 Xtalons 212 15

Ran the Green as we needed to get away early. Just took it steady. Distance estimated, climb from course. Scored highest ranking points of last 12 months. lol.

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