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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: walk

In the 30 days ending Nov 30, 2008:

activity # timemileskm+mload
  Orienteering5 9:30:16 21.38 34.4 45059 /91c64%815.1
  Trail run8 4:47:00427.0
  Hiking3 3:55:00 5.36 8.62 200401.3
  Cycling5 3:16:00 35.4 56.97171.3
  Road run4 3:15:41 17.76 28.58 260391.0
  Stretching7 2:05:0025.0
  Elliptical3 1:10:00157.5
  Circuits3 1:05:0053.0
  Erg1 20:0020.0
  Total25 29:23:57 79.89 128.57 91059 /91c64%2461.1
  [1-5]25 26:58:57
averages - weight:145.5lbs

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Saturday Nov 29, 2008 #

Hiking 3:00:00 [3] ** 8.62 km (20:53 / km) +200m 18:43 / km
weight:145lbs shoes: Salomon XA Pro

Note

Note

Friday Nov 28, 2008 #

Hiking 45:00 [1] **
weight:145lbs shoes: Salomon XA Pro

Thursday Nov 27, 2008 #

Note

Road run warm up/down 25:00 [1]
weight:145lbs shoes: Mizuno Inspire

Road run race 36:41 [4] 4.75 mi (7:43 / mi)
shoes: Mizuno Inspire

Note

Wednesday Nov 26, 2008 #

Road run 33:00 [2] 3.0 mi (11:00 / mi)
weight:144lbs shoes: Mizuno Inspire

Tuesday Nov 25, 2008 #

Note
weight:144lbs (rest day)

Note

Monday Nov 24, 2008 #

Trail run tempo 1:05:00 intensity: (5:00 @0) + (10:00 @1) + (50:00 @4)
weight:145lbs shoes: Mizuno Inspire

Circuits 15:00 [0]

Sunday Nov 23, 2008 #

Cycling (Recumbunt) 18:00 [1]
weight:145lbs

Stretching 20:00 [0]

Saturday Nov 22, 2008 #

Trail run 40:00 [1]
weight:144lbs shoes: Mizuno Inspire

Friday Nov 21, 2008 #

Cycling warm up/down (Recumbunt) 10:00 [1]
weight:144lbs

Elliptical 25:00 [4]

Stretching 20:00 [0]

Note

Thursday Nov 20, 2008 #

Road run hills 40:00 [3] 6.0 km (6:40 / km)
weight:144lbs shoes: Mizuno Inspire

Note

Wednesday Nov 19, 2008 #

Elliptical 30:00 intensity: (10:00 @1) + (20:00 @4)
weight:145lbs shoes: Mizuno Inspire

Stretching 20:00 [0]

Tuesday Nov 18, 2008 #

Orienteering (Flagging) 2:00:00 [1] *** 6.2 km (19:21 / km) +450m 14:12 / km
12c weight:146lbs shoes: Mudclaw O

Sunday Nov 16, 2008 #

Trail run warm up/down 5:00 [1]
shoes: VJ Integrator

Orienteering race 1:14:34 [4] *** 7.5 km (9:57 / km)
spiked:31/33c weight:146lbs shoes: VJ Integrator

Orienteering warm up/down 30:00 [1] ***
shoes: Salomon XA Pro


Red - Splits

Friday Nov 14, 2008 #

Orienteering long (Flagging) 2:50:00 [1] *** 7.0 km (24:17 / km)
14c weight:146lbs shoes: Mudclaw O

Thursday Nov 13, 2008 #

Road run tempo 1:01:00 intensity: (15:00 @1) + (46:00 @4) 10.11 km (6:02 / km) +260m 5:21 / km
weight:145lbs shoes: Mizuno Inspire

Wednesday Nov 12, 2008 #

Hiking 10:00 [1]
weight:145lbs

Stretching 20:00 [0]

Tuesday Nov 11, 2008 #

Trail run tempo (fartlek) 1:13:00 intensity: (25:00 @1) + (3:00 @2) + (45:00 @4)
weight:145lbs shoes: Attack II

Monday Nov 10, 2008 #

Trail run 45:00 [1]
weight:145lbs shoes: Mizuno Inspire

Sunday Nov 9, 2008 #

Event: WCOC Brooksvale meet
 

Trail run warm up/down 10:00 [1]
weight:149lbs shoes: VJ Integrator

Orienteering race 1:49:53 [3] *** 8.2 km (13:24 / km)
spiked:21/23c shoes: VJ Integrator


Red - Splits

Friday Nov 7, 2008 #

Cycling warm up/down (Recumbunt) 5:00 [1]
weight:147lbs

Erg 20:00 [2]

Elliptical 15:00 [2]

Stretching warm up/down 15:00 [0]

Thursday Nov 6, 2008 #

Circuits 20:00 [2]
weight:145lbs

Stretching 15:00 [0]

Wednesday Nov 5, 2008 #

Circuits 30:00 [2]
weight:145lbs

Stretching 15:00 [0]

Note

Tuesday Nov 4, 2008 #

Trail run 44:00 [1]
weight:146lbs shoes: Mizuno Inspire

Note

Monday Nov 3, 2008 #

Cycling long (Road) 1:37:00 [2] 21.7 mi (4:28 / mi)
weight:146lbs

Sunday Nov 2, 2008 #

Event: WCOC Huntington meet: Bike+Foot O
 

Trail run warm up/down 5:00 [1]
weight:148lbs shoes: Attack II

Orienteering race 1:05:49 [3] *** 5.5 km (11:58 / km)
spiked:7/9c shoes: Attack II

Saturday Nov 1, 2008 #

Cycling (Road) 1:06:00 [1] 13.7 mi (4:49 / mi)
weight:148lbs

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