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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: walk

In the 31 days ending Oct 31, 2009:

activity # timemileskm+mload
  Orienteering12 16:45:11 39.83 64.1 76675 /109c68%1471.2
  Pilates11 9:50:00178.5
  Trail run15 8:27:11 23.45 37.74 165656.4
  woods run1 1:15:00 2.49(30:11) 4.0(18:45) 10056.3
  Circuits1 1:00:0045.0
  Stretching1 10:002.0
  Total28 37:27:22 65.77 105.84 103175 /109c68%2409.4
  [1-5]22 28:17:22
averages - sleep:3 weight:144.6lbs

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Saturday Oct 31, 2009 #

Trail run 35:00 [1]
weight:145lbs shoes: Attack II

Note

Friday Oct 30, 2009 #

Pilates 50:00 [0]
weight:145lbs

Thursday Oct 29, 2009 #

woods run 1:15:00 [1] 4.0 km (18:45 / km) +100m 16:40 / km
ahr:114 max:161 weight:144lbs shoes: VJ Integrator

Wednesday Oct 28, 2009 #

Pilates 55:00 [0]
weight:145lbs

Trail run intervals (Compass) 34:00 intensity: (12:00 @1) + (22:00 @4) 4.2 km (8:06 / km)
shoes: Attack II

Tuesday Oct 27, 2009 #

Note

Orienteering (Compass/Pace) 1:15:00 [1] *** 6.5 km (11:32 / km)
ahr:136 max:172 weight:146lbs shoes: Mudclaw O

Monday Oct 26, 2009 #

Pilates 50:00 [1]
weight:144lbs

Sunday Oct 25, 2009 #

Orienteering warm up/down 15:00 [1]
shoes: X-Talon 212

Orienteering race 53:42 [4] *** 4.1 km (13:06 / km) +117m 11:28 / km
ahr:150 max:172 spiked:6/10c shoes: X-Talon 212


Brown Day 2 - Splits

Saturday Oct 24, 2009 #

Trail run warm up/down 30:00 [1]
shoes: X-Talon 212

Orienteering race 1:05:00 [3] *** 3.5 km (18:34 / km) +99m 16:16 / km
spiked:8/10c shoes: X-Talon 212

Orienteering (Map hike) 1:00:00 [1] ***
spiked:2/2c shoes: Salomon XA Pro


Brown Day 1 US Champs - Splits

Friday Oct 23, 2009 #

Event: US Individual Champs 2009
 

Orienteering (Map hike) 1:00:00 [0]
weight:145lbs shoes: Salomon XA 2

Thursday Oct 22, 2009 #

Note
weight:145lbs (rest day)

Wednesday Oct 21, 2009 #

Pilates 1:00:00 [0]
slept:3.0 weight:146lbs

Trail run 30:00 [1] 4.5 km (6:40 / km) +55m 6:17 / km
shoes: DS Trainer XII

Tuesday Oct 20, 2009 #

Trail run 1:09:00 intensity: (50:00 @1) + (19:00 @4) 5.6 km (12:19 / km)
weight:146lbs shoes: X-Talon 212

Monday Oct 19, 2009 #

Pilates 55:00 [0]
weight:145lbs

Trail run tempo 37:33 [4] 6.1 km (6:09 / km) +60m 5:52 / km
ahr:152 max:167 shoes: Salomon XA Comp 3W

Saturday Oct 17, 2009 #

Event: WCOC Paugussett
 

Trail run warm up/down 25:00 [1]
weight:144lbs shoes: X-Talon 212

Orienteering race 1:45:08 [4] *** 7.8 km (13:29 / km) +250m 11:37 / km
ahr:150 max:168 spiked:11/19c shoes: X-Talon 212


Red Course - Splits

Friday Oct 16, 2009 #

Pilates 50:00 [0]
weight:144lbs

Thursday Oct 15, 2009 #

Trail run warm up/down 15:00 [1]
max:184 weight:144lbs shoes: X-Talon 212

Orienteering 54:00 [2] *** 4.0 km (13:30 / km)
ahr:133 max:171 spiked:6/11c shoes: X-Talon 212

Wednesday Oct 14, 2009 #

Pilates 1:00:00 [0]

Trail run warm up/down 15:00 [1] 1.8 km (8:20 / km)
ahr:144 weight:145lbs shoes: Saucony XC - Ryan

Trail run intervals (Time Test) 16:33 [4] 3.18 km (5:12 / km) +50m 4:50 / km
ahr:164 shoes: Saucony XC - Ryan

Circuits 1:00:00 [1]

Tuesday Oct 13, 2009 #

Orienteering (Compass/pace) 1:25:00 [1] *** 4.5 km (18:53 / km)
spiked:5/11c weight:145lbs shoes: Salomon XA Comp 3W

Monday Oct 12, 2009 #

Trail run warm up/down 20:00 [1]
shoes: X-Talon 212

Orienteering race 52:45 [4] *** 6.4 km (8:15 / km)
ahr:158 max:170 spiked:14/16c weight:145lbs shoes: X-Talon 212

Sunday Oct 11, 2009 #

Trail run 46:30 [1] 4.2 mi (11:04 / mi)
shoes: X-Talon 212

Friday Oct 9, 2009 #

Pilates 50:00 [0]
weight:143lbs

Thursday Oct 8, 2009 #

Orienteering (Compass/Pace) 1:56:00 [1] *** 7.3 km (15:53 / km)
spiked:5/7c weight:144lbs shoes: Mudclaw O

Wednesday Oct 7, 2009 #

Pilates 1:00:00 [1]
weight:144lbs

Trail run intervals 38:35 intensity: (11:00 @1) + (27:35 @4) 5.6 km (6:53 / km)
ahr:145 max:171 shoes: DS Trainer XII

Note

Stretching 10:00 [0]

Tuesday Oct 6, 2009 #

Orienteering (Compass/Pace) 2:00:00 [1] ** 8.4 km (14:17 / km)
shoes: Attack II

Monday Oct 5, 2009 #

Pilates 45:00 [0]
weight:145lbs

Sunday Oct 4, 2009 #

Trail run warm up/down 10:00 [1]
shoes: X-Talon 212

Orienteering race 1:13:00 [3] *** 5.65 km (12:55 / km) +85m 12:01 / km
spiked:7/12c shoes: X-Talon 212


Green M Day 2 - Splits

Green M Day 1 - Splits

Saturday Oct 3, 2009 #

Trail run warm up/down 15:00 [1]
shoes: X-Talon 212

Orienteering race 1:10:36 [3] *** 5.95 km (11:52 / km) +215m 10:03 / km
spiked:11/11c shoes: X-Talon 212

Friday Oct 2, 2009 #

Event: UNO Boulder Dash
 

Pilates 55:00 [0]
weight:143lbs

Thursday Oct 1, 2009 #

Trail run 1:10:00 [1]
weight:144lbs shoes: Mizuno Inspire

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