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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Markus

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  running3 3:04:17 21.84(8:26) 35.15(5:15) 1296
  bike2 1:03:53 13.59(12.8/h) 21.88(20.5/h) 205
  running warm-up/cool-down/Abc3 44:50 4.53(9:54) 7.29(6:09) 86
  orienteering1 37:35 3.92(9:35) 6.31(5:57) 24425c
  strength1 21:54
  Total5 5:52:29 43.88 70.63 183125c
  [1-5]5 5:50:45

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Sunday Oct 23, 2016 #

10 AM

running warm-up/cool-down/Abc 8:24 intensity: (21 @0) + (1:01 @1) + (4:45 @2) + (2:17 @3) 1.52 km (5:31 / km) +19m 5:11 / km
ahr:138 max:158 shoes: Icebug Zeal2

orienteering (bei Sosnova) 37:35 intensity: (4 @0) + (13 @1) + (15 @2) + (53 @3) + (34:29 @4) + (1:41 @5) 6.31 km (5:57 / km) +244m 5:00 / km
ahr:173 max:185 25c shoes: Icebug Zeal2

running warm-up/cool-down/Abc 2:09 intensity: (52 @0) + (1:03 @1) + (14 @2) 0.04 km (52:26 / km)
ahr:115 max:131 shoes: Icebug Zeal2

Saturday Oct 22, 2016 #

9 AM

running (Borsbergmeisterschaft) 1:22:34 [4] 16.01 km (5:09 / km) +792m 4:08 / km
shoes: Brooks Pure Grit 4

running warm-up/cool-down/Abc 13:28 [3] 2.45 km (5:30 / km) +18m 5:19 / km
shoes: Brooks Pure Grit 4

Wednesday Oct 19, 2016 #

6 AM

bike 40:54 [3] 12.62 km (18.5 kph) +117m

Tuesday Oct 18, 2016 #

4 PM

bike 22:59 intensity: (20 @0) + (4:33 @1) + (7:26 @2) + (6:58 @3) + (3:42 @4) 9.26 km (24.2 kph) +88m
ahr:143 max:175

running warm-up/cool-down/Abc 20:49 intensity: (1:13 @1) + (14:45 @2) + (4:32 @3) + (19 @4) 3.28 km (6:21 / km) +49m 5:55 / km
ahr:140 max:171 shoes: Brooks Pure Grit 4

running 39:36 intensity: (7 @0) + (25 @1) + (9:58 @2) + (20:18 @3) + (8:48 @4) 7.94 km (4:59 / km) +133m 4:36 / km
ahr:153 max:178 shoes: Brooks Pure Grit 4

strength 21:54 intensity: (19:53 @1) + (2:01 @2)
ahr:111 max:138

Monday Oct 17, 2016 #

1 PM

running (Rumgucken) 1:02:07 [3] 11.2 km (5:33 / km) +371m 4:46 / km
shoes: Brooks Pure Connect 4

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