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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: walk

In the 31 days ending Dec 31, 2010:

activity # timemileskm+mload
  Mapping6 14:04:41 8.91 14.34 518823.9
  Circuits11 10:55:00551.3
  Trail run10 8:03:25 18.36 29.54 330478.6
  Orienteering2 3:51:54 19.23(12:04) 30.95(7:30) 87216c173.9
  Road run5 2:22:30 15.59 25.08 205326.3
  Skiing2 2:00:00101.3
  woods run1 1:29:31 3.56(25:09) 5.73(15:37) 13067.1
  Stretching9 1:22:0016.4
  Erg8 43:0032.3
  Other1 30:0022.5
  Strength1 15:0011.3
  Pilates1 5:001.0
  Total35 45:42:01 65.65 105.65 205516c2605.7
  [1-5]35 44:15:00
averages - weight:147.9lbs

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Friday Dec 31, 2010 #

Note
weight:148lbs (rest day)

Thursday Dec 30, 2010 #

Trail run (Snow run) 1:05:00 [2]
weight:148lbs shoes: Roclite 285

Note

Note

Wednesday Dec 29, 2010 #

Skiing (XC) 45:00 [2]
weight:148lbs shoes: Fischer Hobacks

Stretching 10:00 [0]

Circuits 1:00:00 [1]
shoes: DS Trainer X

Tuesday Dec 28, 2010 #

Skiing long (XC) 1:15:00 [1]
weight:149lbs shoes: Fischer Hobacks

Stretching 5:00 [0]

Monday Dec 27, 2010 #

Strength (Shovelling) 15:00 [1]
weight:149lbs

Sunday Dec 26, 2010 #

10 AM

woods run long 1:29:31 [1] ** 5.73 km (15:37 / km) +130m 14:02 / km
weight:149lbs shoes: Roclite 285

Saturday Dec 25, 2010 #

Road run warm up/down 15:00 [1]
weight:147lbs shoes: Hyper Speed 4

Road run race 1 [4] 5.0 km ( / km)
shoes: Hyper Speed 4

Note

9 AM

Road run race 23:48 [4] 3.14 mi (7:35 / mi) +108m 6:51 / mi
shoes: Hyper Speed 4

Friday Dec 24, 2010 #

Erg 5:00 [1]
weight:148lbs

Circuits 1:00:00 [2]
shoes: DS Trainer X

Thursday Dec 23, 2010 #

Note

10 AM

Trail run 35:15 [1] 5.23 km (6:44 / km) +62m 6:21 / km
weight:148lbs shoes: X-Talon 2

Trail run 35:13 [1] 5.23 km (6:44 / km) +60m 6:22 / km
shoes: X-Talon 2

3 PM

Mapping (GC) 1:19:10 [1] ** 1.52 km (52:07 / km) +20m 48:54 / km
shoes: Roclite 285

Wednesday Dec 22, 2010 #

Erg warm up/down 5:00 [1]
weight:147lbs

Stretching 5:00 [0]

Circuits 1:00:00 [1]
shoes: DS Trainer X

Tuesday Dec 21, 2010 #

Trail run intervals (Fartlek) 1:07:00 intensity: (30:00 @1) + (37:00 @4)
weight:149lbs shoes: X-Talon 2

Mapping (GC) 3:00:00 [1]
shoes: Roclite 285

Monday Dec 20, 2010 #

Erg warm up/down 6:00 [1]
weight:148lbs

Stretching 15:00 [0]

Circuits 1:00:00 [2]
shoes: DS Trainer X

Sunday Dec 19, 2010 #

11 AM

Trail run 35:17 [1] 5.24 km (6:44 / km) +34m 6:31 / km
weight:148lbs shoes: Attack II

Trail run 1 [1] 5.25 km ( / km) +53m / km

Saturday Dec 18, 2010 #

Note

Trail run 1:00:00 [1]
weight:148lbs shoes: Roclite 285

Note

Friday Dec 17, 2010 #

Erg warm up/down 5:00 [1]
weight:148lbs

Circuits 1:00:00 [1]
shoes: DS Trainer X

Note

Thursday Dec 16, 2010 #

10 AM

Orienteering long 2:27:16 [1] 13.47 km (10:56 / km) +379m 9:35 / km
weight:148lbs shoes: Roclite 285

Orienteering long 1 [0] 13.56 km ( / km) +357m / km

Wednesday Dec 15, 2010 #

Trail run warm up/down 21:00 [1]
weight:149lbs shoes: F-Lite 230

Stretching 7:00 [0]

Circuits 55:00 [1]
shoes: F-Lite 230

Note

Note

Tuesday Dec 14, 2010 #

Trail run 1:06:00 [2]
weight:148lbs shoes: Roclite 285

Monday Dec 13, 2010 #

Note
weight:149lbs (rest day)

Note

Sunday Dec 12, 2010 #

Note

Other (Zumba) 30:00 [1]
shoes: X-Talon 212

Pilates (Yoga) 5:00 [0]

Stretching 15:00 [0]

Saturday Dec 11, 2010 #

Event: Ratlum Holiday International Night O
 

Note

Note

9 AM

Road run warm up/down 15:00 [1]
weight:148lbs shoes: Hyper Speed 4

Road run race 24:18 [4] 5.04 km (4:49 / km) +28m 4:41 / km
shoes: Hyper Speed 4

1 PM

Mapping 1:25:16 [1] 2.25 km (37:56 / km) +105m 30:45 / km
shoes: Roclite 285

6 PM

Orienteering 1:24:37 [1] 2.44 mi (34:42 / mi) +136m 29:35 / mi
16c shoes: X-Talon 212


RHINO - Splits

Friday Dec 10, 2010 #

Erg warm up/down 5:00 [1]
weight:148lbs

Circuits 1:00:00 [1]
shoes: DS Trainer X

Thursday Dec 9, 2010 #

Trail run 35:00 [1] 3.0 mi (11:40 / mi)
weight:147lbs shoes: Attack 6

Wednesday Dec 8, 2010 #

Trail run warm up/down 29:00 [1]
weight:147lbs shoes: F-Lite 230

Stretching 5:00 [0]

Circuits 1:00:00 [1]
shoes: F-Lite 230

Tuesday Dec 7, 2010 #

Note

9 AM

Mapping long (GC) 2:37:49 [1] **** 3.66 km (43:05 / km) +186m 34:22 / km
weight:147lbs shoes: Roclite 285

12 PM

Trail run 34:39 [1] 3.77 km (9:12 / km) +121m 7:56 / km
shoes: Roclite 285

Monday Dec 6, 2010 #

Erg warm up/down 6:00 [1]
weight:147lbs shoes: DS Trainer X

Stretching 15:00 [0]

Circuits 1:00:00 [2]
shoes: DS Trainer X

Note

Sunday Dec 5, 2010 #

10 AM

Mapping long 2:32:18 [3] 3.17 km (47:58 / km) +90m 42:01 / km
weight:148lbs shoes: Roclite 285

Saturday Dec 4, 2010 #

Road run warm up/down 15:00 [1]
shoes: Hyper Speed 4

9 AM

Road run race 49:23 [4] 9.99 km (4:57 / km) +69m 4:47 / km
weight:147lbs shoes: Hyper Speed 4

Friday Dec 3, 2010 #

Erg warm up/down 6:00 [1]
weight:147lbs

Circuits 1:00:00 [2]
shoes: DS Trainer X

Thursday Dec 2, 2010 #

12 PM

Mapping long 3:10:08 [1] 3.74 km (50:51 / km) +117m 43:58 / km
weight:148lbs shoes: Roclite 285

Wednesday Dec 1, 2010 #

Erg 5:00 [1]
weight:147lbs shoes: DS Trainer X

Stretching 5:00 [0]

Circuits 1:00:00 [1]
shoes: DS Trainer X

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