Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Seregaofed

In the 7 days ending Oct 2, 2011:

	activity	#	time	miles		km		+m
	trail running	4	1:57:30	13.57	(8:39)	21.84	(5:23)	130
	orienteering	1	1:32:16	9.38	(9:50)	15.1	(6:07)	390
	cycling	3	51:53	15.53	(3:20)	25.0	(2:05)
	swimming	1	30:00	0.78	(38:37)	1.25	(24:00)
	street running	2	17:58	2.17	(8:16)	3.5	(5:08)
	jumping	1	6:00	0.62	(9:39)	1.0	(6:00)
	Total	9	5:15:37	42.06	(7:30)	67.69	(4:40)	520
averages - weight:67.6kg

1:50

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Sunday Oct 2, 2011 #

9 AM

street running warm up/down 2:30 [3] 0.5 km (5:00 / km)
shoes: Icebug Spirit OLX

orienteering race 1:32:16 [4] *** 15.1 km (6:07 / km) +390m 5:25 / km
ahr:162 max:180 shoes: Icebug Spirit OLX

6 PM

street running 15:28 [3] 3.0 km (5:09 / km)
shoes: Nike Free 7.0

Lowlander - Splits

Saturday Oct 1, 2011 #

11 AM

trail running 29:43 [3] 5.5 km (5:24 / km)
ahr:155 max:174 shoes: Nike Free 7.0

Friday Sep 30, 2011 #

8 PM

jumping 6:00 [3] 1.0 km (6:00 / km)

+ wobble

Thursday Sep 29, 2011 #

12 PM

cycling 26:34 [3] 12.78 km (2:05 / km)
shoes: SIDI

fell off the bike and hit right knee / hands

trail running (brick) 16:01 [3] 2.94 km (5:27 / km)
weight:67.7kg shoes: Nike Free 7.0

Wednesday Sep 28, 2011 #

11 AM

trail running 59:06 [3] 11.0 km (5:22 / km) +130m 5:04 / km
ahr:152 max:166 weight:67.6kg shoes: Nike Free 7.0

Legs still hurt after sunday's race

Tuesday Sep 27, 2011 #

12 PM

cycling 17:19 [3] 8.22 km (2:06 / km)
shoes: SIDI

HED

trail running (brick) 12:40 [3] 2.4 km (5:17 / km)
shoes: Nike Free 7.0

8 PM

swimming (masters) 30:00 [3] 1.25 km (24:00 / km)

100 easy free
150 kick
50 double hand back
8x50 6kick pull/build
50 double hand back
8x50 board kick/back kick
100 easy free
5' flip over practice + 20' strength

Monday Sep 26, 2011 #

6 PM

cycling 8:00 [3] 4.0 km (2:00 / km)
shoes: SIDI

Tried HED Aerolab TT bike

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