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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Giac

In the 7 days ending Sep 7, 2013:

activity # timemileskm+m
  Easy Run4 2:31:33 16.7(9:04) 26.88(5:38) 155
  Orienteering1 1:09:01 4.97(13:54) 7.99(8:38) 86
  Warmup3 1:02:27 7.31(8:32) 11.77(5:18) 77
  Track Intervals1 30:00
  Cool down3 28:10 3.37(8:21) 5.43(5:11) 44
  Tempo Run1 25:43 4.35(5:54) 7.01(3:40) 41
  Trail repeats1 20:21 3.75(5:26) 6.03(3:23) 26
  rest1 8:01 0.13(1:02:02) 0.21(38:33) 1
  Total8 6:35:16 40.58 65.31 430
  [1-5]1 30:00

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SuMoTuWeThFrSa

Saturday Sep 7, 2013 #

11 PM

Orienteering 24:01 [0] 2.62 km (9:11 / km) +23m 8:47 / km

Orienteering session at the Fells with AChilds, who stayed with me in Cambridge the whole week-end. We never made it to the Pawtuckaway, so trained together. After all, it only took 45min on the T + 40min walking each way to get to the Fells... #wishingwehadacar. Does walking count as training for WOC (pun intended)?

Easy Run 4:21 [0] 0.76 km (5:43 / km) +11m 5:20 / km

Orienteering 27:33 [0] 3.47 km (7:56 / km) +49m 7:25 / km

Easy Run 5:53 [0] 1.01 km (5:50 / km) +33m 5:01 / km

Orienteering 17:27 [0] 1.91 km (9:09 / km) +14m 8:50 / km

Friday Sep 6, 2013 #

11 PM

Warmup 21:27 [0] 4.0 km (5:21 / km) +16m 5:15 / km

Workout:
7km tempo.
Goal: 3:35min/km

Tempo Run 25:43 [0] 7.01 km (3:40 / km) +41m 3:34 / km

Cool down 8:03 [0] 1.57 km (5:08 / km) +19m 4:51 / km

Thursday Sep 5, 2013 #

11 PM

Easy Run 46:05 [0] 10.01 km (4:36 / km) +69m 4:27 / km

Wednesday Sep 4, 2013 #

1 AM

Warmup 21:21 [0] 4.05 km (5:16 / km) +22m 5:08 / km

Track Intervals 30:00 [3]

Workout:

15x300 @ 49 +100m rest walking.

Result:
49 on all but two, plus the last one at 45 sec.

2 AM

Cool down 11:02 [0] 2.01 km (5:30 / km) +13m 5:19 / km

Tuesday Sep 3, 2013 #

12 AM

Easy Run 50:00 [0] 11.0 km (4:33 / km) +27m 4:29 / km

Monday Sep 2, 2013 #

11 PM

Warmup 9:26 [0] 1.65 km (5:44 / km) +27m 5:18 / km

Warmup 10:13 [0] 2.06 km (4:57 / km) +12m 4:49 / km

Workout:
3x2000m with 4min rest.
Goal: 6:40min

Trail repeats 6:40 [0] 2.01 km (3:19 / km) +12m 3:13 / km

rest 4:00 [0] 0.1 km (38:06 / km) +1m 36:22 / km

Trail repeats 6:48 [0] 2.01 km (3:23 / km) +11m 3:18 / km

rest 4:01 [0] 0.1 km (39:00 / km)

Trail repeats 6:53 [0] 2.01 km (3:26 / km) +3m 3:24 / km

Cool down 9:05 [0] 1.85 km (4:54 / km) +12m 4:45 / km

Sunday Sep 1, 2013 #

5 AM

Easy Run 45:14 [0] 4.11 km (11:01 / km) +15m 10:49 / km

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