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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: kEEly

In the 7 days ending Sep 28, 2012:

activity # timemileskm+m
  running9 4:27:42 27.57(9:43) 44.37(6:02) 663
  orienteering6 4:21:26 26.52(9:52) 42.68(6:08) 726
  Total11 8:49:08 54.09(9:47) 87.04(6:05) 1389
  [1-5]9 7:25:56

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SaSuMoTuWeThFr

Friday Sep 28, 2012 #

7 AM

running 21:36 [0] 4.05 km (5:20 / km) +12m 5:15 / km
shoes: Asics Nimbus 13

10 AM

running warm up/down 9:45 [0] 1.83 km (5:20 / km) +6m 5:15 / km
shoes: Inov-8 Roclite 285

orienteering race 16:18 [5] 4.03 km (4:03 / km) +71m 3:43 / km
shoes: Inov-8 Roclite 285

running warm up/down 9:07 [0] 1.53 km (5:57 / km) +20m 5:35 / km
shoes: Asics Nimbus 13

6 PM

running (recovery) 29:31 [0] 6.22 km (4:45 / km) +10m 4:42 / km
shoes: Asics Nimbus 13


Sprint 1 - Splits

Thursday Sep 27, 2012 #

11 AM

running (recovery) 1:38:51 [2] 11.49 km (8:36 / km) +331m 7:31 / km
shoes: Asics Nimbus 13

Wednesday Sep 26, 2012 #

Note
(rest day)

Tuesday Sep 25, 2012 #

1 PM

orienteering 31:11 intensity: (1 @0) + (15 @1) + (57 @2) + (5:08 @3) + (18:31 @4) + (6:19 @5) 4.37 km (7:08 / km) +25m 6:57 / km
ahr:153 max:174 shoes: Inov-8 Roclite 285

2 PM

orienteering 9:54 intensity: (9 @0) + (12 @1) + (4 @2) + (9 @3) + (2:30 @4) + (6:50 @5) 1.79 km (5:32 / km) +4m 5:28 / km
ahr:163 max:188 shoes: Inov-8 Roclite 285

orienteering 8:48 intensity: (12 @1) + (7 @2) + (6 @3) + (2:48 @4) + (5:35 @5) 1.55 km (5:41 / km) +4m 5:37 / km
ahr:162 max:171 shoes: Inov-8 Roclite 285

orienteering 9:02 intensity: (4 @1) + (13 @2) + (2:24 @3) + (3:52 @4) + (2:29 @5) 1.32 km (6:49 / km)
ahr:152 max:168 shoes: Inov-8 Roclite 285

orienteering 11:34 intensity: (8 @1) + (16 @2) + (2:59 @3) + (8:11 @4) 1.48 km (7:50 / km) +5m 7:42 / km
ahr:146 max:161 shoes: Inov-8 Roclite 285

Monday Sep 24, 2012 #

5 PM

running 17:06 intensity: (12 @0) + (46 @1) + (2:22 @2) + (5:46 @3) + (8:00 @4) 3.0 km (5:42 / km) +3m 5:40 / km
ahr:137 max:155

orienteering 34:36 intensity: (43 @2) + (5:25 @3) + (27:04 @4) + (1:24 @5) 5.4 km (6:25 / km) +1m 6:24 / km
ahr:152 max:165 shoes: Inov-8 Roclite 285

running warm up/down 14:26 intensity: (8 @1) + (31 @2) + (12:52 @3) + (55 @4) 2.83 km (5:06 / km) +4m 5:03 / km
ahr:136 max:149 shoes: Inov-8 Roclite 285

Sunday Sep 23, 2012 #

8 AM

running warm up/down 11:32 intensity: (5 @0) + (24 @1) + (1:25 @2) + (3:38 @3) + (6:00 @4) 2.19 km (5:15 / km) +75m 4:29 / km
ahr:140 max:158 shoes: Inov-8 Roclite 285

orienteering race 1:35:26 intensity: (11 @2) + (9 @3) + (11:41 @4) + (1:23:25 @5) 15.74 km (6:04 / km) +499m 5:14 / km
ahr:169 max:182 shoes: Inov-8 Roclite 285

11 AM

running warm up/down 15:52 intensity: (21 @1) + (37 @2) + (12:35 @3) + (2:19 @4) 3.01 km (5:16 / km) +58m 4:49 / km
ahr:137 max:152 shoes: Inov-8 Roclite 285


Tasmanian Long Distance 1 - Splits

Saturday Sep 22, 2012 #

Event: Australian Championships 2012
 
12 PM

running warm up/down 13:40 intensity: (12:46 @0) + (13 @2) + (7 @3) + (23 @4) + (11 @5) 3.04 km (4:30 / km) +61m 4:05 / km
ahr:80 max:168 shoes: Asics Nimbus 13

orienteering race 44:37 intensity: (6 @2) + (9 @3) + (19 @4) + (44:03 @5) 7.01 km (6:22 / km) +117m 5:53 / km
ahr:178 max:188 shoes: Icebug Spirit olx

2 PM

running warm up/down 26:16 intensity: (1:26 @2) + (15:27 @3) + (9:23 @4) 5.16 km (5:05 / km) +83m 4:43 / km
ahr:140 max:161 shoes: Asics Nimbus 13


Middle Course 1 - Splits

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