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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AR_Alicia

In the 7 days ending Oct 8, 2011:

activity # timemileskm+m
  Core1 1:15
  Bike1 1:00 21.0(1260.0/h) 33.8(2027.8/h)
  Spin1 50 25.0(2) 40.23(1)
  Run1 40 3.5(11) 5.63(7)
  Total4 3:45 49.5 79.66

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Saturday Oct 8, 2011 #

7 AM

Bike 1:00 [3] 21.0 mi (1260.0 mph)

Laps in Central Park. Goal: Steady RPM of 16 - 18, Attack on climbs.

Friday Oct 7, 2011 #

7 AM

Spin 50 [2] 25.0 mi (2 / mi)

Recovery spin. Low-intensity. Distance. High RPMs.

Wednesday Oct 5, 2011 #

6 PM

Run 40 [1] 3.5 mi (11 / mi)

Tempo Run w/Pack - 15 pounds
Tight in legs from Tuesday workout.

Tuesday Oct 4, 2011 #

7 PM

Core 1:15 [4]

Core training workout consisting of:
- Weighted Ball work
- Kayak Paddling: Weighted bar, positioning
- Upper Body

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