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Training Log: АТ

In the last 7 days:

activity # timemileskm+mload
  Running (Soft)5 4:50:45 33.98(8:33) 54.68(5:19) 1144153.0
  S & C2 2:00:0030.0
  Stretching/ Rolling6 1:36:00
  XT2 54:3313.6
  Running (Hard)2 51:25 6.56(7:51) 10.55(4:52) 10340.9
  Orienteering1 45:37 4.7(9:42) 7.56(6:02) 14217.2
  Drills1 30:007.5
  Total15 11:28:20 45.24 72.8 1389262.3
  [1-5]10 9:52:20
averages - sleep:8.5
«
2:32
0:00
SaSuMoTuWeThFr

Thursday Oct 18 #

7 AM

S & C (Gym) 1:00:00 [1]
shoes: Nike Lunaracer +3 SP16

7 PM

Running (Hard) warm up/down 17:22 intensity: (16:54 @1) + (28 @2) 2.88 km (6:01 / km) +46m 5:34 / km
ahr:120 max:143 shoes: Inov8 TrailTalon 275

Orienteering 45:37 intensity: (27:38 @1) + (15:03 @2) + (2:24 @3) + (32 @4) 7.56 km (6:02 / km) +142m 5:31 / km
ahr:136 max:173 shoes: Inov8 TrailTalon 275

Running (Hard) warm up/down 12:14 intensity: (7:48 @1) + (4:26 @2) 2.01 km (6:05 / km) +51m 5:24 / km
ahr:134 max:148 shoes: Inov8 TrailTalon 275

10 PM

Stretching/ Rolling 17:00 [0]

Wednesday Oct 17 #

8 AM

XT (Elliptical) 30:00 [1]
ahr:103 max:118 slept:8.0 shoes: Nike Lunaracer +3 SP16

2 PM

Running (Soft) 1:16:12 intensity: (28:14 @1) + (21:41 @2) + (22:15 @3) + (4:02 @4) 14.36 km (5:18 / km) +375m 4:42 / km
ahr:147 max:173 shoes: Inov8 TrailTalon 275

Stretching/ Rolling 16:00 [0]

Tuesday Oct 16 #

7 AM

Drills (Mobility) 30:00 [1]
slept:9.0 shoes: Nike Lunaracer +3 SP16

6 PM

Running (Soft) warm up/down 10:03 intensity: (4:17 @1) + (5:31 @2) + (15 @3) 2.02 km (4:58 / km) +27m 4:39 / km
ahr:140 max:155 shoes: Salomon S-Lab Sonic

Running (Hard) tempo 21:49 intensity: (12 @1) + (22 @2) + (7:33 @3) + (8:13 @4) + (5:29 @5) 5.66 km (3:51 / km) +5m 3:50 / km
ahr:172 max:186 shoes: Salomon S-Lab Sonic

Running (Soft) warm up/down 8:47 intensity: (8:24 @1) + (23 @2) 1.45 km (6:03 / km) +2m 6:00 / km
ahr:133 max:141 shoes: Salomon S-Lab Sonic

10 PM

Stretching/ Rolling 16:00 [0]

Monday Oct 15 #

7 AM

Running (Soft) 30:01 intensity: (27:20 @1) + (2:41 @2) 6.2 km (4:51 / km) +30m 4:44 / km
ahr:133 max:146 shoes: Salomon S-Lab Sonic

5 PM

XT (Spinning) 24:33 [1]
ahr:113 max:120 shoes: Nike Lunaracer +3 SP16

S & C 1:00:00 [1]
shoes: Nike Lunaracer +3 SP16

9 PM

Stretching/ Rolling 15:00 [0]

Sunday Oct 14 #

10 AM

Running (Soft) long 1:41:00 intensity: (27:52 @1) + (47:08 @2) + (26:00 @3) 18.2 km (5:33 / km) +602m 4:46 / km
ahr:146 max:166 shoes: Inov8 TrailTalon 275

10 PM

Stretching/ Rolling 15:00 [0]

Saturday Oct 13 #

2 PM

Running (Soft) warm up/down 26:20 intensity: (18:37 @1) + (7:43 @2) 4.5 km (5:51 / km) +40m 5:36 / km
ahr:132 max:153 shoes: Inov8 X-Talon 200 #2

Running (Soft) race 14:04 intensity: (11 @1) + (6 @2) + (18 @3) + (4:36 @4) + (8:53 @5) 3.88 km (3:37 / km) +36m 3:28 / km
ahr:179 max:186 shoes: Inov8 X-Talon 200 #2

Running (Soft) warm up/down 24:18 intensity: (18:33 @1) + (5:45 @2) 4.07 km (5:58 / km) +32m 5:45 / km
ahr:135 max:146 shoes: Inov8 X-Talon 200 #2

10 PM

Stretching/ Rolling 17:00 [0]

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Training Targets

Jan 1 – Dec 31 (365d)
Orienteering
+ Drills
+ Running (Hard)
+ Running (Soft)
3500km
actual:2575.9km73%
projected:3230.9km92%

Reports

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  • Jun 17, 2050 [1,652w, 0d]: Y - wmoc 2050 M50

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