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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: walk

In the 31 days ending Jul 31, 2013:

activity # timemileskm+mload
  Orienteering24 10:06:40 28.59 46.0 84275 /119c63%975.7
  Trail run10 4:42:59 12.71 20.46 371349.7
  Circuits3 3:00:00135.0
  Road run5 2:31:32 10.33 16.62 531233.7
  Hiking2 1:01:0045.8
  Cycling1 59:47 13.55(4:25) 21.81(2:44) 21452.3
  Stretching1 10:002.0
  Total35 22:31:58 65.18 104.9 195875 /119c63%1794.2
  [1-5]35 20:39:42
averages - weight:149.5lbs

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Wednesday Jul 31, 2013 #

Note

4 AM

Note

8 AM

Trail run 41:12 intensity: (12:10 @0) + (15:36 @1) + (6:55 @2) + (4:05 @3) + (2:26 @4) 5.11 km (8:03 / km) +34m 7:48 / km
ahr:127 max:159 weight:150lbs shoes: F-Lite 230

Tuesday Jul 30, 2013 #

Note

Note

Monday Jul 29, 2013 #

Note

Sunday Jul 28, 2013 #

Orienteering race 1 [3] ***
ahr:145 max:163 spiked:10/13c shoes: X-Talon 3

Trail run warm up/down 15:00 [1]
shoes: X-Talon 3

4 AM

Orienteering 46:20 intensity: (26 @0) + (9:27 @1) + (7:16 @2) + (10:24 @3) + (18:34 @4) + (13 @5) 1.87 mi (24:47 / mi) +58m 22:36 / mi
ahr:145 max:163 shoes: X-Talon 3

Saturday Jul 27, 2013 #

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

Orienteering race 1 [0] ***
ahr:154 max:174 spiked:12/15c shoes: X-Talon 3

6 AM

Orienteering 49:43 intensity: (27 @0) + (2:22 @1) + (3:53 @2) + (6:01 @3) + (26:36 @4) + (10:24 @5) 3.17 mi (15:41 / mi) +25m 15:18 / mi
ahr:154 max:174 shoes: X-Talon 3

Friday Jul 26, 2013 #

Trail run warm up/down 20:00 [1] 1.0 km (20:00 / km) +75m 14:33 / km
shoes: X-Talon 3

Orienteering race 1 [3] ***
ahr:142 max:255 spiked:6/11c shoes: X-Talon 3

5 AM

Orienteering 49:40 intensity: (43 @0) + (15:12 @1) + (10:59 @2) + (10:22 @3) + (12:21 @4) + (3 @5) 3.77 km (13:11 / km) +27m 12:44 / km
ahr:142 max:162 shoes: X-Talon 3

Wednesday Jul 24, 2013 #

Road run warm up/down 20:00 [1] 1.0 km (20:00 / km)
shoes: X-Talon 3

Orienteering race 1 [4] ***
ahr:146 max:165 spiked:4/8c shoes: X-Talon 3

11 AM

Orienteering 21:15 intensity: (22 @0) + (3:58 @1) + (3:10 @2) + (3:47 @3) + (8:32 @4) + (1:26 @5) 3.06 km (6:57 / km) +60m 6:20 / km
ahr:146 max:165 shoes: X-Talon 3

Tuesday Jul 23, 2013 #

Event: Croatia Open 2013
 

Road run warm up/down 20:00 [1]
shoes: X-Talon 3

Orienteering race 1 [3] ***
ahr:241 max:164 spiked:8/8c shoes: X-Talon 3

9 AM

Orienteering 37:08 intensity: (1:51 @0) + (9:51 @1) + (7:03 @2) + (9:27 @3) + (8:35 @4) + (21 @5) 2.38 km (15:35 / km) +51m 14:05 / km
ahr:141 max:164 shoes: X-Talon 3

Monday Jul 22, 2013 #

Orienteering 1:00:00 [1] *** 3.0 km (20:00 / km)
ahr:104 max:140 7c shoes: Attack 6

Note

7 AM

Orienteering 1:02:06 intensity: (52:08 @0) + (8:55 @1) + (1:03 @2) 1.45 mi (42:48 / mi) +71m 37:09 / mi
ahr:108 max:140

Saturday Jul 20, 2013 #

Hiking 1:00 [1]
shoes: Attack 6

Friday Jul 19, 2013 #

Note

Note

Thursday Jul 18, 2013 #

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

Orienteering race 1 [3] ***
ahr:144 max:162 spiked:9/12c shoes: X-Talon 3

Note

10 AM

Orienteering race 45:50 intensity: (28 @0) + (9:13 @1) + (11:50 @2) + (11:08 @3) + (13:07 @4) + (4 @5) 3.68 km (12:26 / km) +116m 10:45 / km
ahr:144 max:162 shoes: X-Talon 3

Wednesday Jul 17, 2013 #

Trail run warm up/down 20:00 [1] 1.0 km (20:00 / km) +75m 14:33 / km
shoes: X-Talon 3

Orienteering race 1 [3] ***
ahr:143 max:161 spiked:8/11c shoes: X-Talon 3

Note

3 AM

Orienteering 1:20:35 intensity: (1:29 @0) + (15:15 @1) + (24:54 @2) + (24:33 @3) + (14:24 @4) 7.68 km (10:30 / km) +108m 9:48 / km
ahr:143 max:161 shoes: X-Talon 3

Tuesday Jul 16, 2013 #

Note
(rest day)

Monday Jul 15, 2013 #

Trail run warm up/down 25:00 [1] 1.1 km (22:44 / km)
shoes: X-Talon 3

Orienteering race 1 [3] ***
ahr:147 max:163 spiked:6/10c shoes: X-Talon 3

Note

10 AM

Orienteering race 37:35 intensity: (24 @0) + (2:20 @1) + (7:43 @2) + (11:56 @3) + (14:53 @4) + (19 @5) 3.23 km (11:37 / km) +88m 10:14 / km
ahr:147 max:163 shoes: X-Talon 3

Sunday Jul 14, 2013 #

Orienteering race 1 [3] ***
ahr:148 max:160 spiked:4/9c shoes: X-Talon 3

Trail run warm up/down 15:00 [1]
shoes: X-Talon 3

10 AM

Orienteering race 46:18 intensity: (26 @0) + (3:23 @1) + (3:18 @2) + (15:39 @3) + (23:32 @4) 4.07 km (11:22 / km) +159m 9:31 / km
ahr:148 max:160 shoes: X-Talon 3

Saturday Jul 13, 2013 #

Event: 5 jours o'tramontane
 

Trail run 20:00 [1] 1.0 km (20:00 / km)
shoes: X-Talon 3

Orienteering race 1 [3] ***
ahr:147 max:165 spiked:4/9c shoes: X-Talon 3

3 PM

Orienteering race 32:00 intensity: (30 @0) + (2:19 @1) + (5:27 @2) + (9:54 @3) + (13:34 @4) + (16 @5) 2.54 km (12:35 / km) +63m 11:12 / km
ahr:147 max:164 shoes: X-Talon 3

Friday Jul 12, 2013 #

Orienteering 1 [1] ***
ahr:109 max:148 spiked:4/6c shoes: X-Talon 3

10 AM

Orienteering 37:59 intensity: (24:37 @0) + (10:30 @1) + (2:32 @2) + (20 @3) 2.14 km (17:45 / km) +16m 17:07 / km
ahr:109 max:145 shoes: X-Talon 3

Thursday Jul 11, 2013 #

5 PM

Road run 22:00 [1] 1.75 mi (12:34 / mi) +275m 8:27 / mi
shoes: X-Talon 3

Wednesday Jul 10, 2013 #

Note

Note

Monday Jul 8, 2013 #

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

Sunday Jul 7, 2013 #

9 AM

Cycling 59:47 intensity: (30:00 @1) + (29:47 @2) 13.55 mi (4:25 / mi) +214m 4:12 / mi
weight:150lbs

3 PM

Hiking 1:00:00 [1]

Saturday Jul 6, 2013 #

Note

9 AM

Trail run tempo 1:36:47 intensity: (46 @0) + (31:13 @1) + (5:30 @2) + (9:46 @3) + (45:54 @4) + (3:38 @5) 11.25 km (8:36 / km) +187m 7:57 / km
ahr:144 max:165 weight:149lbs shoes: Trailroc 245-2

Friday Jul 5, 2013 #

Circuits 1:00:00 [1]
weight:150lbs shoes: DS Trainer 15

Stretching 10:00 [0]

Thursday Jul 4, 2013 #

8 AM

Road run warm up/down 14:09 intensity: (3:41 @0) + (5:52 @1) + (1:39 @2) + (2:57 @3) 1.26 km (11:14 / km) +3m 11:06 / km
ahr:129 max:149 weight:150lbs shoes: Road-X 233

Road run race 26:27 intensity: (34 @0) + (14 @1) + (8 @2) + (23 @3) + (9:09 @4) + (15:59 @5) 5.07 km (5:13 / km) +57m 4:56 / km
ahr:163 max:175 shoes: Road-X 233

Road run warm up/down 2:14 intensity: (35 @1) + (1:14 @2) + (25 @3) 0.27 km (8:18 / km) +12m 6:47 / km
ahr:139 max:146 shoes: Road-X 233

Tuesday Jul 2, 2013 #

10 AM

Road run intervals 46:42 intensity: (1:13 @0) + (25:05 @1) + (5:11 @2) + (6:27 @3) + (8:46 @4) 6.21 km (7:31 / km) +184m 6:33 / km
ahr:132 max:161 weight:149lbs shoes: Road-X 233

Monday Jul 1, 2013 #

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

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