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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: walk

In the 30 days ending Sep 30, 2018:

activity # timemileskm+mload
  Trail run10 7:59:23 36.86(13:00) 59.32(8:05) 826895.1
  Orienteering6 7:45:12 11.08 17.83 402459.9
  Road run7 6:11:47 32.99(11:16) 53.09(7:00) 402487.7
  Strength6 5:45:00311.3
  Hiking2 2:00:00120.0
  Water4 2:250.5
  Total32 29:43:47 80.93 130.24 16302274.5
  [1-5]31 28:35:53
averages - weight:148.6lbs

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Sunday Sep 30, 2018 #

11 AM

Orienteering 1:39:07 [1] 3.7 km (26:47 / km) +42m 25:21 / km
ahr:82 max:130 weight:146lbs shoes: X-Talons 5

Saturday Sep 29, 2018 #

9 AM

Road run long 1:33:39 intensity: (6:16 @0) + (12:50 @1) + (30:32 @2) + (31:49 @3) + (12:12 @4) 8.33 mi (11:15 / mi) +129m 10:44 / mi
ahr:139 max:164 weight:148lbs shoes: NB 1400 Black

1 PM

Strength 2:00:00 [2]
shoes: Salomon XA Comp 3W

Friday Sep 28, 2018 #

Strength 45:00 [1]
weight:148lbs

Thursday Sep 27, 2018 #

10 AM

Trail run long 1:13:30 intensity: (6:26 @0) + (10:00 @1) + (17:16 @2) + (19:49 @3) + (15:22 @4) + (4:37 @5) 5.71 mi (12:52 / mi) +63m 12:27 / mi
ahr:141 max:182 weight:147lbs shoes: X-Talon 4

Wednesday Sep 26, 2018 #

9 AM

Road run 34:35 intensity: (29 @0) + (6:46 @1) + (21:21 @2) + (5:59 @3) 3.08 mi (11:14 / mi) +33m 10:52 / mi
ahr:136 max:150 weight:148lbs shoes: NB 1400 Orange

Monday Sep 24, 2018 #

10 AM

Orienteering 1:00:00 [3] 3.7 km (16:13 / km)
weight:148lbs shoes: X-Talons 5

Sunday Sep 23, 2018 #

Strength 20:00 [1]

10 AM

Trail run 28:48 intensity: (3:25 @0) + (1:09 @1) + (7:52 @2) + (10:07 @3) + (5:48 @4) + (27 @5) 1.99 mi (14:28 / mi) +42m 13:34 / mi
ahr:140 max:170 weight:148lbs shoes: F-Lite 230

Saturday Sep 22, 2018 #

Event: 30 Years of Pond Mt
 
2 PM

Orienteering (Unhanging ) 1:34:52 [2] 3.64 km (26:05 / km) +149m 21:39 / km
ahr:106 max:150 weight:148lbs shoes: X-Talon 4

Friday Sep 21, 2018 #

10 AM

Road run 31:23 intensity: (1:38 @1) + (14:18 @2) + (12:25 @3) + (3:02 @4) 3.14 mi (10:00 / mi) +40m 9:37 / mi
ahr:136 max:209 weight:149lbs shoes: NB 1400 Orange

Thursday Sep 20, 2018 #

10 AM

Orienteering (Hanging ) 1:29:05 intensity: (3:08 @0) + (1:23:20 @1) + (1:02 @2) + (1:35 @3) *** 3.61 km (24:43 / km) +211m 19:07 / km
ahr:107 max:143 weight:148lbs shoes: X-Talons 5

1 PM

Orienteering (Control checking ) 1:15:00 [1] **
shoes: X-Talons 5

Wednesday Sep 19, 2018 #

10 AM

Road run 34:03 intensity: (5:44 @0) + (8:55 @1) + (11:07 @2) + (3:29 @3) + (4:48 @4) 3.11 mi (10:57 / mi) +33m 10:36 / mi
ahr:132 max:160 weight:148lbs shoes: NB 1400 Black

Monday Sep 17, 2018 #

Strength (Chipping ) 1:30:00 [2]
weight:148lbs shoes: Salomon XA Comp 3W

Sunday Sep 16, 2018 #

Strength 30:00 [1]
weight:150lbs (rest day) shoes: Salomon XA Comp 3W

Saturday Sep 15, 2018 #

9 AM

Trail run 46:36 intensity: (13:24 @0) + (25:46 @1) + (3:57 @2) + (3:29 @3) 3.17 mi (14:42 / mi) +13m 14:31 / mi
ahr:120 max:135 weight:149lbs shoes: F-Lite 230

1 PM

Hiking (Mowing ) 1:00:00 [2]
weight:148lbs shoes: Salomon XA Comp 3W

Friday Sep 14, 2018 #

10 AM

Road run 53:23 intensity: (23 @0) + (11:48 @1) + (33:15 @2) + (7:56 @3) + (1 @4) 4.93 mi (10:50 / mi) +36m 10:35 / mi
ahr:136 max:153 weight:149lbs shoes: NB 1400 Black

Road run intervals 6:25 intensity: (3:56 @0) + (1:52 @1) + (16 @2) + (21 @3) 0.43 mi (14:55 / mi)
ahr:117 max:135 shoes: NB 1400 Black

Thursday Sep 13, 2018 #

10 AM

Trail run 58:08 intensity: (1:27 @0) + (3:37 @1) + (20:02 @2) + (16:16 @3) + (16:46 @4) 4.22 mi (13:47 / mi) +106m 12:47 / mi
ahr:143 max:153 weight:149lbs shoes: F-Lite 230

Trail run 6:51 intensity: (32 @0) + (5 @1) + (8 @2) + (1:22 @3) + (4:44 @4) 0.64 mi (10:42 / mi) +5m 10:28 / mi
ahr:147 max:153 shoes: F-Lite 230

Wednesday Sep 12, 2018 #

Note
weight:149lbs (rest day)

Tuesday Sep 11, 2018 #

Note

10 AM

Trail run 42:15 intensity: (25 @0) + (2:43 @1) + (13:45 @2) + (15:19 @3) + (10:03 @4) 5.83 km (7:15 / km) +127m 6:32 / km
ahr:144 max:163 weight:148lbs shoes: Trailroc 245-2

Trail run intervals 10:29 intensity: (3:03 @0) + (4:28 @1) + (1:52 @2) + (1:03 @3) + (3 @4) 1.03 km (10:11 / km) +3m 10:01 / km
ahr:126 max:151 shoes: Trailroc 245-2

Monday Sep 10, 2018 #

Strength 40:00 [1]
weight:148lbs

Sunday Sep 9, 2018 #

9 AM

Road run 1:36:17 intensity: (3:08 @0) + (17:05 @1) + (36:16 @2) + (31:34 @3) + (7:58 @4) + (16 @5) 8.43 mi (11:25 / mi) +119m 10:56 / mi
ahr:135 max:187 weight:147lbs shoes: NB 1400 Orange

Saturday Sep 8, 2018 #

9 AM

Trail run 39:47 [4] 5.66 km (7:01 / km) +116m 6:22 / km
ahr:128 max:137 weight:149lbs shoes: F-Lite 230

Trail run 12:41 [4] 1.3 km (9:44 / km)
ahr:117 max:131 shoes: F-Lite 230

Friday Sep 7, 2018 #

9 AM

Trail run 36:12 intensity: (17 @0) + (47 @1) + (13:04 @2) + (13:09 @3) + (8:55 @4) 3.08 mi (11:45 / mi) +81m 10:52 / mi
ahr:141 max:162 weight:148lbs shoes: Trailroc 245-2

Trail run intervals 5:09 [4] 0.33 mi (15:37 / mi)
ahr:128 max:146 shoes: Trailroc 245-2

Thursday Sep 6, 2018 #

9 AM

Trail run long 30:30 intensity: (6 @0) + (10 @1) + (23 @2) + (11:08 @3) + (18:08 @4) + (35 @5) 2.74 mi (11:08 / mi) +77m 10:14 / mi
ahr:154 max:166 weight:149lbs shoes: F-Lite 230

Trail run long 22:28 intensity: (1:51 @1) + (1:02 @2) + (1:19 @3) + (11:03 @4) + (7:13 @5) 1.78 mi (12:37 / mi) +52m 11:35 / mi
ahr:158 max:176 shoes: F-Lite 230

Water 10 [0]

Wednesday Sep 5, 2018 #

Note

10 AM

Trail run 34:28 intensity: (49 @0) + (20:32 @1) + (7:46 @2) + (5:02 @3) + (19 @4) 2.32 mi (14:51 / mi) +73m 13:32 / mi
ahr:123 max:154 weight:150lbs shoes: Trailroc 245-2

Water 1:00 [0]

Tuesday Sep 4, 2018 #

Note

10 AM

Trail run 31:31 intensity: (4:49 @0) + (7:12 @1) + (7:43 @2) + (7:38 @3) + (4:09 @4) 2.29 mi (13:46 / mi) +70m 12:34 / mi
ahr:134 max:164 weight:152lbs shoes: F-Lite 230

Water 45 [0]

4 PM

Hiking (Mowing ) 1:00:00 [2]
shoes: Salomon XA Comp 3W

Monday Sep 3, 2018 #

8 AM

Note

11 AM

Water 30 [0]
weight:150lbs

4 PM

Note

Sunday Sep 2, 2018 #

Event: 2018 CMOUSA Corn Maze Champs
 

Note

3 PM

Orienteering race 17:32 [2] *** 1.17 km (14:55 / km)
ahr:116 max:137 weight:149lbs shoes: X-Talon 4

Orienteering race 29:36 [2] **** 2.01 km (14:43 / km)
ahr:117 max:141 shoes: X-Talon 4


Sprint - Splits

Classic - Splits

Saturday Sep 1, 2018 #

10 AM

Road run 22:02 intensity: (7:42 @0) + (6:08 @1) + (4:40 @2) + (2:54 @3) + (38 @4) 1.54 mi (14:19 / mi) +12m 13:58 / mi
ahr:120 max:158 weight:150lbs shoes: NB M 1400

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