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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: walk

In the 31 days ending May 31, 2013:

activity # timemileskm+mload
  Mapping8 11:39:16 11.53 18.55 196524.4
  Orienteering10 11:02:22 28.87(22:56) 46.47(14:15) 151738 /55c69%1268.7
  Trail run11 9:12:11 34.07 54.83 705627.5
  Circuits6 6:00:00270.0
  Road run4 3:14:37 12.09 19.46 25258.7
  Strength2 3:00:00135.0
  Cycling2 1:25:00 20.0(4:15) 32.19(2:38)63.8
  Hiking2 1:19:23 2.54 4.08 3232.4
  Total40 46:52:49 109.09 175.57 247538 /55c69%3180.4
  [1-5]37 45:00:37
averages - sleep:4 weight:148lbs

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Friday May 31, 2013 #

Note

9 AM

Trail run 1:01:19 intensity: (7:32 @0) + (17:44 @1) + (11:10 @2) + (10:51 @3) + (14:02 @4) 7.43 km (8:15 / km) +57m 7:57 / km
ahr:141 max:166 weight:148lbs shoes: Trailroc 245

Thursday May 30, 2013 #

Note

Note

8 AM

Road run warm up/down 27:22 intensity: (12:46 @0) + (12:11 @1) + (1:17 @2) + (34 @3) + (34 @4) 2.8 km (9:47 / km) +3m 9:44 / km
ahr:118 max:159 weight:148lbs shoes: Road-X 233

Road run intervals 43:05 intensity: (3:40 @0) + (20:42 @1) + (6:52 @2) + (2:05 @3) + (8:01 @4) + (1:45 @5) 4.49 km (9:36 / km) +6m 9:32 / km
ahr:140 max:170 shoes: Road-X 233

Wednesday May 29, 2013 #

11 AM

Trail run 1:11:01 intensity: (30:36 @1) + (35:32 @2) + (4:53 @3) 7.24 km (9:49 / km) +135m 8:58 / km
ahr:120 max:146 weight:150lbs shoes: X-Talon 2

Tuesday May 28, 2013 #

10 AM

Trail run 1:03:54 intensity: (14:24 @0) + (23:46 @1) + (15:04 @2) + (4:55 @3) + (5:38 @4) + (7 @5) 6.51 km (9:49 / km) +104m 9:06 / km
ahr:132 max:176 weight:148lbs shoes: Roclite 285

2 PM

Mapping 2:15:29 [1] 3.67 km (36:57 / km) +13m 36:19 / km
shoes: X-Talon 212

Monday May 27, 2013 #

2 PM

Mapping 1:50:21 [1] 2.99 km (36:52 / km) +14m 36:02 / km
weight:149lbs shoes: X-Talon 212

Sunday May 26, 2013 #

Event: Sessions Woods Nature Center
 
10 AM

Trail run warm up/down 10:00 [1]
shoes: X-Talon 2

11 AM

Orienteering race 1:22:52 [4] 7.76 km (10:40 / km) +155m 9:42 / km
weight:148lbs shoes: X-Talon 2


Red - Splits

Friday May 24, 2013 #

Circuits 1:00:00 [1]
weight:148lbs shoes: DS Trainer 15

Thursday May 23, 2013 #

10 AM

Road run intervals 59:10 intensity: (8:38 @0) + (26:53 @1) + (11:23 @2) + (3:37 @3) + (8:35 @4) + (4 @5) 8.17 km (7:14 / km) +16m 7:10 / km
ahr:134 max:169 weight:148lbs shoes: Hyper Speed 4

Wednesday May 22, 2013 #

Trail run 40:00 [1] 3.0 mi (13:20 / mi)
weight:147lbs shoes: Roclite 285

Mapping 1 [1]
shoes: X-Talon 212

Note

2 PM

Mapping 2:19:10 [1] 3.94 km (35:19 / km) +33m 33:54 / km

Tuesday May 21, 2013 #

10 AM

Trail run 1:18:00 [2] 5.87 mi (13:18 / mi) +66m 12:51 / mi
weight:147lbs shoes: F-Lite 230

12 PM

Mapping 1:48:20 [1] 3.5 km (30:59 / km) +33m 29:35 / km
shoes: X-Talon 212

2 PM

Mapping 1 [0]

Monday May 20, 2013 #

10 AM

Circuits 1:00:00 [1]
weight:147lbs shoes: DS Trainer 15

2 PM

Mapping 2:23:28 [1] 3.03 km (47:22 / km) +51m 43:41 / km
shoes: X-Talon 2

Sunday May 19, 2013 #

Event: WCOC Stratton Brook State Park
 
9 AM

Road run warm up/down 10:00 [1]
shoes: X-Talon 2

10 AM

Orienteering race 1:10:13 [4] 7.31 km (9:36 / km) +124m 8:51 / km
weight:147lbs shoes: X-Talon 2


Red - Splits

Saturday May 18, 2013 #

Note
weight:147lbs

Friday May 17, 2013 #

Circuits 1:00:00 [1]
weight:148lbs shoes: DS Trainer 15

Note

Note

Thursday May 16, 2013 #

Road run intervals 55:00 intensity: (25:00 @1) + (30:00 @4) 4.0 km (13:45 / km)
weight:147lbs shoes: Road-X 233

Wednesday May 15, 2013 #

Cycling (Road) 40:00 [1] 10.0 mi (4:00 / mi)
weight:148lbs

Tuesday May 14, 2013 #

Trail run long 1:29:00 intensity: (30:00 @1) + (29:00 @2) + (10:00 @3) + (20:00 @4) 7.17 km (12:25 / km) +139m 11:19 / km
weight:147lbs shoes: F-Lite 230

Monday May 13, 2013 #

Note

Circuits 1:00:00 [1]
slept:4.0 weight:149lbs shoes: DS Trainer 15

Note

Note

Sunday May 12, 2013 #

Trail run warm up/down 20:00 [1] 1.2 km (16:40 / km)
shoes: X-Talon 3

Orienteering race 1:09:47 [4] *** 4.6 km (15:10 / km) +165m 12:52 / km
spiked:10/13c shoes: X-Talon 3

Note


Long Brown Y - Splits

Saturday May 11, 2013 #

Trail run warm up/down 25:00 [2] 1.6 km (15:37 / km) +150m 10:38 / km
shoes: X-Talon 3

Note

11 AM

Orienteering race 55:00 [4] *** 3.36 km (16:21 / km) +97m 14:17 / km
spiked:8/10c shoes: X-Talon 3


Middle Brown Y - Splits

Friday May 10, 2013 #

Event: 2013 U.S. Individual Championships/Team Trials
 

Trail run warm up/down 20:00 [1]
weight:148lbs shoes: X-Talon 3

Orienteering race 15:46 [4] *** 1.8 km (8:46 / km) +40m 7:53 / km
spiked:9/12c shoes: X-Talon 3

3 PM

Orienteering race 15:48 [0] 1.21 mi (13:01 / mi) +32m 12:02 / mi


Sprint Brown - Splits

Wednesday May 8, 2013 #

Note

10 AM

Trail run (Fartlek) 1:13:57 intensity: (30:00 @1) + (20:00 @2) + (10:00 @3) + (13:57 @4) 9.41 km (7:52 / km) +54m 7:39 / km
weight:148lbs shoes: X-Talon 2

Tuesday May 7, 2013 #

10 AM

Mapping 1:02:26 [1] **** 1.43 km (43:47 / km) +52m 37:02 / km
weight:148lbs shoes: Roclite 285

Monday May 6, 2013 #

Circuits 1:00:00 [1]
weight:149lbs shoes: DS Trainer 15

Hiking 30:00 [1]

Sunday May 5, 2013 #

Event: WCOC Pond Mt
 
8 AM

Orienteering (Hanging) 47:36 [1] 3.43 km (13:53 / km) +61m 12:45 / km
shoes: X-Talon 3

2 PM

Orienteering (Pick up) 1:28:18 [1] 4.81 km (18:22 / km) +321m 13:46 / km
shoes: X-Talon 3

Saturday May 4, 2013 #

10 AM

Orienteering (Hanging) 2:04:24 intensity: (1:00:00 @1) + (45:00 @2) + (19:24 @4) 4.45 km (27:58 / km) +328m 20:26 / km
8c weight:148lbs shoes: X-Talon 2

2 PM

Hiking (Exploring) 49:23 [0] 4.08 km (12:06 / km) +32m 11:39 / km
shoes: X-Talon 2

Friday May 3, 2013 #

Circuits 1:00:00 [1]
weight:149lbs shoes: DS Trainer 15

Note

Note

Thursday May 2, 2013 #

Cycling (Road) 45:00 [1] 10.0 mi (4:30 / mi)
weight:148lbs

Strength 1:00:00 [1]

Wednesday May 1, 2013 #

10 AM

Orienteering 1:32:38 intensity: (32:38 @1) + (30:00 @2) + (10:00 @3) + (20:00 @4) *** 6.99 km (13:15 / km) +194m 11:38 / km
spiked:11/12c weight:148lbs shoes: X-Talon 3

12 PM

Strength 2:00:00 [1]

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