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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: walk

In the 31 days ending Oct 31, 2012:

activity # timemileskm+mload
  Trail run13 12:17:37 45.12 72.62 301772.5
  Orienteering14 11:27:59 33.54 53.97 165776 /97c78%1188.6
  Circuits6 6:00:00270.0
  Other3 1:45:0078.8
  Cycling1 1:02:00 13.6(4:34) 21.89(2:50)46.5
  Road run1 58:50 5.07(11:37) 8.16(7:13) 75107.5
  Hiking1 10.0
  Total37 33:31:27 97.33 156.64 203376 /97c78%2463.8
  [1-5]35 31:38:49
averages - weight:147.4lbs

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Wednesday Oct 31, 2012 #

Trail run 1:14:00 intensity: (45:00 @1) + (29:00 @2) 6.0 mi (12:20 / mi)
weight:149lbs shoes: Roclite 285

Tuesday Oct 30, 2012 #

Trail run 55:00 [1]
weight:148lbs shoes: X-Talon 2

Monday Oct 29, 2012 #

Note
weight:147lbs (rest day)

Note

Note

Sunday Oct 28, 2012 #

Event: WCOC Fall orienteering weekend - Sunday classic
 
8 AM

Orienteering warm up/down 5:00 [1]
shoes: X-Talon 3

10 AM

Orienteering race 1:28:33 [3] *** 7.16 km (12:22 / km) +203m 10:50 / km
spiked:12/14c shoes: X-Talon 3

1 PM

Orienteering 51:03 [1] 1.52 mi (33:35 / mi) +52m 30:22 / mi


Green - Splits

Saturday Oct 27, 2012 #

Event: WCOC Fall orienteering weekend - morning sprints
 
Event: WCOC Fall orienteering weekend - afternoon middle
 

Note

9 AM

Orienteering race 25:09 [0] *** 3.48 km (7:14 / km) +39m 6:51 / km
spiked:10/11c shoes: Roclite 285

Orienteering race 21:01 intensity: (48 @0) + (3:46 @1) + (2:51 @2) + (4:22 @3) + (9:14 @4) *** 3.12 km (6:44 / km) +40m 6:20 / km
ahr:150 max:163 spiked:13/13c shoes: Roclite 285

1 PM

Orienteering race 1:24:22 intensity: (21:22 @0) + (28:45 @1) + (21:18 @2) + (11:40 @3) + (1:17 @4) **** 6.1 km (13:50 / km) +197m 11:55 / km
ahr:137 max:157 spiked:6/10c shoes: Roclite 285

4 PM

Orienteering 48:41 [0] 2.19 km (22:14 / km) +76m 18:57 / km
5c shoes: Roclite 285


Red - Splits

Course A - Splits

Course B - Splits

Friday Oct 26, 2012 #

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

Thursday Oct 25, 2012 #

Cycling (Road) 1:02:00 [1] 13.6 mi (4:34 / mi)
weight:146lbs

Note

Wednesday Oct 24, 2012 #

10 AM

Road run intervals 58:50 intensity: (5:00 @0) + (9:32 @1) + (10:00 @2) + (13:32 @3) + (20:46 @4) 8.16 km (7:13 / km) +75m 6:54 / km
ahr:132 max:162 weight:147lbs shoes: Road-X 233

Tuesday Oct 23, 2012 #

9 AM

Trail run 1:08:27 intensity: (5:46 @0) + (13:58 @1) + (19:18 @2) + (5:18 @3) + (24:07 @4) 9.18 km (7:27 / km) +85m 7:08 / km
ahr:134 max:164 weight:147lbs shoes: F-Lite 230

Monday Oct 22, 2012 #

Other 30:00 [1]
weight:149lbs

Sunday Oct 21, 2012 #

9 AM

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

10 AM

Orienteering race (1.9 k straight) 19:00 [4] *** 2.46 km (7:43 / km) +23m 7:22 / km
spiked:14/16c shoes: Roclite 285


BrownM - Sprint - Splits

Saturday Oct 20, 2012 #

Orienteering warm up/down 10:00 [1]
shoes: X-Talon 3

Orienteering long (4.9k Straight) 1 [3] *** +195m
spiked:12/14c shoes: X-Talon 3

10 AM

Orienteering race 1:08:43 intensity: (40:00 @3) + (28:43 @4) 6.02 km (11:25 / km) +188m 9:53 / km


BrownB Long - Splits

Friday Oct 19, 2012 #

Trail run warm up/down 10:00 [1]
shoes: X-Talon 3

Orienteering race (2.9 k Straight) 1 [4] *** +95m
spiked:9/14c shoes: X-Talon 3

Note

1 PM

Orienteering race 41:45 [4] 3.53 km (11:49 / km) +113m 10:11 / km


Middle - BrownB - Splits

Thursday Oct 18, 2012 #

Event: 2012 North American Orienteering Championships
 

Note
weight:147lbs (rest day)

Wednesday Oct 17, 2012 #

Trail run 1:20:00 [1] 6.0 mi (13:20 / mi)
weight:148lbs shoes: X-Talon 212

Tuesday Oct 16, 2012 #

Trail run 45:00 [1]
weight:148lbs shoes: F-Lite 230

Monday Oct 15, 2012 #

Circuits 1:00:00 [1]
weight:149lbs shoes: DS Trainer XII

Sunday Oct 14, 2012 #

Other 15:00 [1]
weight:148lbs

Saturday Oct 13, 2012 #

Event: HVO: Ward Pound Ridge
 
11 AM

Trail run warm up/down 10:00 [1]
shoes: X-Talon 3

12 PM

Orienteering race 2:02:23 [3] 8.54 km (14:20 / km) +283m 12:17 / km
weight:148lbs shoes: X-Talon 3

2 PM

Trail run warm up/down 10:00 [1]
shoes: X-Talon 3


Green - Splits

Friday Oct 12, 2012 #

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

Thursday Oct 11, 2012 #

Hiking 1 [0]
weight:146lbs

Wednesday Oct 10, 2012 #

4 PM

Trail run 40:00 [2] 3.0 mi (13:20 / mi)
weight:146lbs

Tuesday Oct 9, 2012 #

Trail run 1:15:00 [2] 6.0 mi (12:30 / mi)
weight:146lbs shoes: X-Talon 2

Monday Oct 8, 2012 #

Circuits 1:00:00 [1]
weight:148lbs shoes: DS Trainer XII

Saturday Oct 6, 2012 #

Trail run long 2:12:00 [1] 12.6 km (10:29 / km) +200m 9:42 / km
weight:148lbs shoes: F-Lite 230

Friday Oct 5, 2012 #

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

Thursday Oct 4, 2012 #

Trail run 1:17:00 [3] 6.0 mi (12:50 / mi)
weight:146lbs shoes: X-Talon 212

Wednesday Oct 3, 2012 #

10 AM

Trail run intervals 1:01:10 intensity: (5:51 @0) + (34:46 @1) + (5:24 @2) + (7:45 @3) + (7:24 @4) 7.39 km (8:17 / km) +16m 8:11 / km
ahr:133 max:165 weight:147lbs shoes: X-Talon 2

Tuesday Oct 2, 2012 #

11 AM

Orienteering warm up/down 3:32 [1] 0.31 km (11:15 / km) +2m 10:54 / km
weight:147lbs shoes: Roclite 285

Orienteering 1:11:24 [4] 8.02 km (8:54 / km) +144m 8:10 / km
shoes: Roclite 285

Orienteering warm up/down 12:21 [1] 0.6 km (20:45 / km) +7m 19:36 / km
shoes: Roclite 285


Red - Splits

Monday Oct 1, 2012 #

Circuits 1:00:00 [1]
weight:149lbs shoes: DS Trainer XII

Other 1:00:00 [1]

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