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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rachael

In the 7 days ending Jun 19, 2011:

activity # timemileskm+m
  Orienteering4 3:03:09 15.54(11:47) 25.01(7:19) 168
  Running6 2:49:54 14.52(11:42) 23.37(7:16) 218
  Total8 5:53:03 30.06(11:45) 48.38(7:18) 386
averages - sleep:15.8

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MoTuWeThFrSaSu

Sunday Jun 19, 2011 #

5 PM

Running 25:55 intensity: (21:30 @1) + (47 @2) + (2:15 @3) + (1:05 @4) + (18 @5) 4.6 km (5:38 / km) +36m 5:25 / km
ahr:133 max:176 slept:7.0 shoes: Asics Hypoerspeed2

along the front from Nya Varvet in Gothenburg

Saturday Jun 18, 2011 #

Event: Salpa-Jukola 2011
 
9 AM

Running 14:24 intensity: (12:56 @1) + (1:28 @2) 2.43 km (5:56 / km)
ahr:126 max:155 slept:9.0 shoes: NB800

morning jog from our little hut
1 PM

Running 30:00 [1] 3.0 km (10:00 / km)
slept:9.0 shoes: Jalas Black (red)

warming up and down
2 PM

Orienteering 1:05:09 [4] 9.41 km (6:55 / km) +96m 6:35 / km
slept:9.0 shoes: Jalas Black (red)

Venla

Friday Jun 17, 2011 #

11 AM

Orienteering 58:55 intensity: (36:40 @1) + (21:52 @2) + (23 @3) 7.29 km (8:05 / km) +38m 7:53 / km
ahr:140 max:155 slept:9.0 shoes: Jalas Black (red)

Venla training

Thursday Jun 16, 2011 #

9 AM

Running 30:00 [1] 3.0 km (10:00 / km)
slept:9.0 shoes: Jalas Black (red)

warming up and down

Orienteering 37:00 [4] 5.0 km (7:24 / km)
slept:9.0 shoes: Jalas Black (red)

NORT stage 1. 31st and 30 qualify. Missed out by 9 seconds.
Very hilly course and tired a lot at the end. Made one 30s mistake and some other badlines meaning 1:50 misses in total. Should have qualified and so annoyed with myself

Wednesday Jun 15, 2011 #

2 PM

Running 3:41 [1] 0.58 km (6:21 / km)
ahr:125 max:137 slept:6.0 shoes: NB800

warm up

Orienteering 22:05 intensity: (10:01 @1) + (8:48 @2) + (2:48 @3) + (28 @4) 3.31 km (6:40 / km) +35m 6:20 / km
ahr:144 max:170 slept:6.0 shoes: NB800

NORT stage 1 model event. Ran some controls hard and some easy

Running 8:55 intensity: (8:49 @1) + (6 @2) 0.68 km (13:07 / km) +3m 12:48 / km
ahr:124 max:146 slept:6.0 shoes: NB800

drills and strides

Monday Jun 13, 2011 #

7 AM

Running 56:59 intensity: (45:08 @1) + (6:51 @2) + (3:15 @3) + (53 @4) + (52 @5) 9.08 km (6:17 / km) +179m 5:43 / km
ahr:139 max:185 shoes: New Balance 758

morning run down rivelin

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