Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending Nov 23, 2009:

	activity	#	time	miles		km		+m
	Walking	6	2:37:00	11.0	(14:16)	17.7	(8:52)
	Strength	2	1:55:00	16.1		25.91
	Orienteering	1	1:12:18	3.98	(18:11)	6.4	(11:18)	195	13 /	16c	81%
	Running	2	58:03	5.99	(9:42)	9.63	(6:02)	160
	Track	1	16:06	2.49	(6:29)	4.0	(4:02)
	Total	7	6:58:27	39.55		63.65		355	13 /	16c	81%
averages - sleep:7.5 rhr:38 weight:63.5kg

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Monday Nov 23, 2009 #

Walking 20:00 [2] 1.5 mi (13:20 / mi)

Strength (strength) 30:00 [3]

mix of legs and arms 3x12-15

Strength (spin) 20:00 [3] 6.5 mi (3:05 / mi)

Random easy

Sunday Nov 22, 2009 #

Event: UNO Club Championships -- Beaver Brook

Orienteering race 1:12:18 [4] **** 6.4 km (11:18 / km) +195m 9:48 / km
spiked:13/16c

Beautiful day. Challenging Beaver Brook course- reasonable run with 5-6 min lost - some risk on number 2 opting for trail run and attack from 300m diagonally uphill, overran 7 (complacency), minor bobbles on 5,14 and main error on number 15 (crossed the swamp and was too far south).

C • Today's competition 3

Red - Splits

Saturday Nov 21, 2009 #

Walking 45:00 [2] 2.75 mi (16:22 / mi)

Quick trip to GB with dog. Yard work beckons.

Friday Nov 20, 2009 #

Walking 20:00 [2] 1.5 mi (13:20 / mi)

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)

Running (uphill ) 23:03 4.0 km (5:46 / km) +160m 4:48 / km

Tempo effort (effort to 85% HR) with average 4% grade range 2-6%

Thursday Nov 19, 2009 #

Walking 25:00 [2] 2.0 mi (12:30 / mi)
rhr:38 slept:8.0 weight:63.5kg

N of 1 clinical trial- with 11lb backpack, at brisk clip HR 96-105 and RR 30-40 pm.
RHR=38, MHR=176 (PW= 138)

Running warm up/down 25:00 [2] 2.5 mi (10:00 / mi)

Track intervals 16:06 4.0 km (4:02 / km)

4x800m, 2x400m around 5k pace with 400m recovery jog between
3:21, 3:19, 3:15, 3:12, 1;31, 1:28

Wednesday Nov 18, 2009 #

Walking 20:00 [2] 1.5 mi (13:20 / mi)

Crisp morning

Strength (strength) 35:00 [3]

legs, core (3x12-15), stretching

Strength (spin hill interval) 30:00 [3] 9.6 mi (3:07 / mi)

moderate load

Tuesday Nov 17, 2009 #

Note
slept:7.0 (rest day)

Going to take this as a rest day which I will admit I need (weekend trips to SF or something) . Unfortunately water pipe leaking in basement (fortunately no damage to plant or hobby stuff ) so shut off the pump and got a real plumber (whose name is Joe) to fix- spending the day working from home.

Walking 27:00 [2] 1.75 mi (15:26 / mi)

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