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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: gg

In the 7 days ending Jan 25, 2009:

activity # timemileskm+m
  Trail/terrain running6 7:24:41 57.85(7:41) 93.1(4:47)
  Cycling2 3:15:00 48.47(4:01) 78.0(2:30)
  Orienteering2 1:54:32 12.55(9:07) 20.2(5:40)
  Strength and conditioning3 1:53:00
  Kayaking1 32:00 2.98(10:44) 4.8(6:40)
  Total7 14:59:13 121.85 196.1

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MoTuWeThFrSaSu

Sunday Jan 25, 2009 #

Orienteering race 18:38 [5] ***** 4.0 km (4:40 / km)
shoes: Black Saucony Triumphs

Sprint race, Joburg zoo. Great fun! Not a perfect run, but ok

Trail/terrain running warm up/down 22:00 [2] 4.0 km (5:30 / km)
shoes: Black Saucony Triumphs

Trail/terrain running 53:00 [3] 12.0 km (4:25 / km)
shoes: Black Saucony Triumphs

Kayaking 32:00 [1] 4.8 km (6:40 / km)

With Nick - luckily he was skilled enough for both of us

Course 1 - Splits

Saturday Jan 24, 2009 #

Trail/terrain running 1:15:00 [3] 15.0 km (5:00 / km)
ahr:127 max:152 shoes: Black Saucony Triumphs

Trail/terrain running 46:38 [3] 10.3 km (4:32 / km)
ahr:131 max:182 shoes: Black Saucony Triumphs

Strength and conditioning 18:00 [1]

Friday Jan 23, 2009 #

Trail/terrain running warm up/down 19:42 [3] 4.1 km (4:48 / km)
shoes: 2009 Blue Swoops

Orienteering 1:35:54 [3] *** 16.2 km (5:55 / km)
shoes: 2009 Blue Swoops

Pairs o tech stuff with Emil

Thursday Jan 22, 2009 #

Cycling intervals 40:00 [4] 16.0 km (2:30 / km)

4 times 8 mins (2 mins rec)

Cycling warm up/down 35:00 [2] 14.0 km (2:30 / km)

Strength and conditioning 25:00 [1]

Wednesday Jan 21, 2009 #

Trail/terrain running 1:26:00 [3] 17.0 km (5:04 / km)
shoes: 2009 Blue Swoops

Forest

Cycling 2:00:00 [2] 48.0 km (2:30 / km)

Tuesday Jan 20, 2009 #

Trail/terrain running warm up/down 29:45 [3] 6.0 km (4:58 / km)
ahr:132 max:150 shoes: Black Saucony Triumphs

Trail/terrain running intervals 55:28 [5] 12.5 km (4:26 / km)
ahr:160 max:173 shoes: Black Saucony Triumphs

35 times 1 minute, 30 secs recovery (slightly longer rec after 10th and 25th). With Bjornar - fit boy!

Strength and conditioning 1:10:00 [1]

Monday Jan 19, 2009 #

Trail/terrain running 57:08 [3] 12.2 km (4:41 / km)
ahr:123 max:160 shoes: Black Saucony Triumphs

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