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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: walk

In the 31 days ending May 31, 2012:

activity # timemileskm+mload
  Orienteering13 9:35:24 39.07(14:44) 62.88(9:09) 151748 /71c67%1265.5
  Trail run10 7:59:41 14.37 23.12 148470.2
  Road run5 4:04:30 20.97 33.75 129279.3
  Circuits4 3:55:00176.3
  Hiking1 1:00:0045.0
  Stretching5 49:0012.6
  Other1 20:004.0
  Erg2 10:007.5
  PT3 7:011.4
  Cycling1 5:003.8
  Total36 28:05:36 74.41 119.75 179448 /71c67%2265.5
  [1-5]31 25:19:35
averages - weight:148lbs

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Thursday May 31, 2012 #

5 AM

Road run 52:11 [2] 7.97 km (6:33 / km) +54m 6:20 / km
weight:146lbs shoes: Hyper Speed 4

7 AM

Stretching 20:00 [0]

10 AM

Note

Wednesday May 30, 2012 #

9 AM

Trail run intervals 57:41 [2] 6.94 km (8:19 / km) +38m 8:06 / km
weight:149lbs shoes: X-Talon 2

Tuesday May 29, 2012 #

Note
weight:150lbs (rest day)

Monday May 28, 2012 #

Note
weight:148lbs (rest day)

Sunday May 27, 2012 #

Trail run warm up/down 15:00 [1]
shoes: Roclite 285

9 AM

Orienteering race 20:37 [4] 2.37 km (8:42 / km) +40m 8:01 / km
shoes: X-Talon 2

12 PM

Orienteering 1:11:23 [4] 5.8 km (12:18 / km) +266m 10:00 / km
shoes: Roclite 285


Event 4 - Cemetery Hill Short Sprint - Splits

Event 5 - Short B: Mount Tom - Splits

Saturday May 26, 2012 #

Event: Western Mass 5-Day
 

Trail run warm up/down 30:00 [1]
shoes: Roclite 285

10 AM

Orienteering race 35:52 [4] *** 2.87 km (12:31 / km) +95m 10:44 / km
spiked:12/13c shoes: Roclite 285

2 PM

Orienteering race 51:26 [4] *** 5.04 km (10:13 / km) +220m 8:23 / km
spiked:9/13c shoes: Roclite 285

6 PM

Orienteering race 16:23 [4] *** 2.29 km (7:10 / km) +24m 6:49 / km
spiked:10/10c shoes: F-Lite 230


Event 1 - Middle Green X - Splits

Event 2 - Middle Green X - Splits

Event 3 - UMass Short - Splits

Thursday May 24, 2012 #

Trail run 50:00 [1]
weight:148lbs shoes: X-Talon 2

Hiking 1:00:00 [1]

Wednesday May 23, 2012 #

Road run intervals (Track) 1 [4]
shoes: Hyper Speed 4

9 AM

Road run warm up/down 25:23 intensity: (20:51 @0) + (4:02 @1) + (30 @2) 2.14 km (11:53 / km) +10m 11:37 / km
ahr:116 max:146 shoes: Hyper Speed 4

Road run intervals 30:36 intensity: (15:02 @0) + (2:29 @1) + (1:10 @2) + (1:37 @3) + (10:18 @4) 4.26 km (7:10 / km) +2m 7:09 / km
ahr:138 max:168

Road run warm up/down 6:39 intensity: (1:31 @0) + (2:35 @1) + (2:23 @2) + (10 @3) 0.85 km (7:51 / km) +8m 7:29 / km
ahr:139 max:150 shoes: Hyper Speed 4

8 PM

PT 5:00 [0]
weight:147lbs

Tuesday May 22, 2012 #

Note
(rest day)

Monday May 21, 2012 #

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

Stretching 4:00 [0]

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

Sunday May 20, 2012 #

Stretching 15:00 [0]

Saturday May 19, 2012 #

Note

Note

10 AM

Road run long 1:24:07 [2] 12.6 km (6:41 / km) +48m 6:33 / km
weight:147lbs shoes: Road-X 233

Friday May 18, 2012 #

Note
weight:149lbs

Thursday May 17, 2012 #

Trail run 1:18:00 intensity: (30:00 @1) + (18:00 @2) + (30:00 @4) 6.0 mi (13:00 / mi)
weight:148lbs shoes: X-Talon 2

Wednesday May 16, 2012 #

Note

Note

10 AM

Orienteering intervals (Long) 1:53:25 intensity: (49:19 @0) + (52:34 @1) + (4:58 @2) + (2:05 @3) + (4:15 @4) + (14 @5) 7.13 mi (15:55 / mi) +92m 15:18 / mi
ahr:131 max:174 weight:148lbs shoes: F-Lite 230

Tuesday May 15, 2012 #

Note
weight:149lbs

Note

Note

Monday May 14, 2012 #

Circuits 55:00 [1]
weight:147lbs shoes: DS Trainer X

Erg warm up/down 5:00 [1]

Stretching 5:00 [1]

Sunday May 13, 2012 #

Orienteering race (Sprints) 1 [4] 0.1 km (10 / km)
weight:148lbs shoes: F-Lite 230

10 AM

Orienteering race 22:08 [4] 3.14 km (7:03 / km) +24m 6:47 / km
shoes: F-Lite 230

Orienteering race 23:56 [4] 3.41 km (7:01 / km) +33m 6:41 / km
shoes: F-Lite 230

Orienteering race 27:27 [4] 3.33 km (8:15 / km) +50m 7:40 / km
shoes: F-Lite 230


Course A - Splits

Course B - Splits

Course C - Splits

Saturday May 12, 2012 #

Note
weight:148lbs

Friday May 11, 2012 #

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

Thursday May 10, 2012 #

Trail run long 1:36:00 [2]
weight:147lbs shoes: X-Talon 2

Wednesday May 9, 2012 #

Note

Note

10 AM

Road run intervals 45:33 intensity: (8:17 @0) + (7:12 @1) + (4:42 @2) + (2:54 @3) + (19:53 @4) + (2:35 @5) 5.93 km (7:41 / km) +7m 7:38 / km
ahr:137 max:177 weight:151lbs (injured) shoes: Newton

11 AM

Note

12 PM

PT 1 [0]

Tuesday May 8, 2012 #

Note

Note

Note
weight:150lbs (injured) (rest day)

Note

PT 2:00 [0]

Monday May 7, 2012 #

Note

Cycling warm up/down 5:00 [1]
weight:149lbs

Stretching 5:00 [0]

Circuits 1:00:00 [1]
(injured) shoes: DS Trainer X

Note

Note

Sunday May 6, 2012 #

Orienteering race 2:08:31 [3] *** 4.5 km (28:34 / km)
10c shoes: Roclite 285

9 AM

Orienteering race 1 [3] 8.26 km ( / km) +363m / km


Brown Long - Splits

Saturday May 5, 2012 #

Event: 33rd West Point A Meet
 

Trail run warm up/down 20:00 [1] 1.7 km (11:46 / km) +110m 8:53 / km
shoes: Roclite 285

Orienteering race 51:22 [3] *** 3.3 km (15:34 / km) +115m 13:15 / km
spiked:8/13c shoes: Roclite 285

Trail run warm up/down 5:00 [1]
shoes: Roclite 285

Orienteering race 12:50 [3] *** 1.2 km (10:42 / km) +40m 9:10 / km
spiked:9/12c shoes: Roclite 285

Note

11 AM

Orienteering race 1 [3] 4.37 km ( / km) +135m / km

2 PM

Orienteering race 1 [4] 1.44 km (1 / km) +20m 1 / km


Brown Sprint - Splits

Brown Middle - Splits

Friday May 4, 2012 #

Trail run 40:00 [1] 3.0 mi (13:20 / mi)
weight:147lbs (injured) shoes: X-Talon 2

Thursday May 3, 2012 #

Trail run 40:00 [1]
weight:146lbs (injured) shoes: X-Talon 212

Wednesday May 2, 2012 #

Trail run 48:00 [1]
weight:148lbs (injured) shoes: X-Talon 2

Other 20:00 [0]

Tuesday May 1, 2012 #

Note
weight:148lbs (injured)

Note

Note

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