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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Xena

In the 7 days ending Sep 17, 2006:

activity # timemileskm+m
  Running5 3:53:00 2.49 4.0
  Orienteering2 1:57:05 7.09(16:31) 11.41(10:16) 175
  Strength + Stretch2 20:00
  Total5 6:10:05 9.58 15.41 175

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MoTuWeThFrSaSu

Sunday Sep 17, 2006 #

Running warm up/down 1:00:00 [2]

warming up for the sprints

Orienteering race (sprint) 15:11 [4] *** 2.4 km (6:20 / km) +40m 5:50 / km
shoes: LOP

Round 1 of Sprint Finals:
Fast.

these are my first actual sprints for this year, some stomach pains probably due to lack of speed training

Orienteering race (sprint) 21:37 [4] *** 2.32 km (9:19 / km) +55m 8:20 / km
shoes: LOP

Round 2:
a bit more technical than the first, big mistake on #3 which could have been avoided


Orienteering race (sprint) 20:17 [4] *** 2.55 km (7:57 / km) +80m 6:53 / km
ahr:165 max:177 shoes: LOP

Final A consolation:
ran head to head with Susan Dewitt, legs tired but i ran well, orienteered all by myself and made no mistakes, even managed to lose Susan toward the end which suprised me :)

Saturday Sep 16, 2006 #

Running warm up/down 30:00 [1]

warming up while waiting for Valera to finish the first loop of Farsta

Orienteering race 1:00:00 [3] *** 4.14 km (14:30 / km)

second loop of Farsta; very slippery..
messed up 2 and 3 pretty bad, the rest of the course was ok.

Friday Sep 15, 2006 #

Running 51:00 [2]

backward High Mt loop in the rain :0

Strength + Stretch 10:00 [2]

stretching and some strength exercises

Wednesday Sep 13, 2006 #

Running warm up/down 30:00 [2]

backward uphill loop to warm up; some stomach pains again

6min cool-down

Running intervals 22:00 [4] 4.0 km (5:30 / km)

10 - 200m intervals on a slightly uphill trail that had min amount of rocks..
1. 59s about 1min 25-30sec in btwn each
2. 58
3. 57
4. 56
5. 59
6. 56
7. 56
8. 57
9. 53
10. 52
total: 9min 24sec
avg and max HR for the actual intervals: 165 and 174

Strength + Stretch 10:00 [2]

various stretches, mainly for my knees

Tuesday Sep 12, 2006 #

Running 40:00 [2]

2 loops up the hill; decided take to easy today b/c of some knee pain, lack of sleep and i'm feeling a cold coming on (hopefully not)

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