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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: HK

In the 7 days ending Nov 22:

activity # timemileskm+ft
  Bike4 7:13:07 68.45(6:20) 110.16(3:56) 3822
  Weights2 2:00:00
  Run1 42:03 5.01(8:24) 8.06(5:13) 100
  Total6 9:55:10 73.46 118.22 3922

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MoTuWeThFrSaSu

Sunday Nov 22 #

Weights 1:00:00 [2]

Run 42:03 [3] 5.01 mi (8:24 / mi) +100ft 8:14 / mi

Saturday Nov 21 #

Bike 2:40:12 [3] 18.87 mi (8:29 / mi) +1001ft 8:05 / mi

Swallow Cliff and Canal with JV

Friday Nov 20 #

Bike 2:06:18 [3] 18.72 mi (6:45 / mi) +1138ft 6:23 / mi

Palos with John

Thursday Nov 19 #

Bike 1:28:20 [3] 12.01 mi (7:21 / mi) +850ft 6:54 / mi

Raceway Singletrack! Shorts in November!

Wednesday Nov 18 #

Bike 58:17 [3] 18.85 mi (3:06 / mi) +833ft 2:58 / mi

w/u for 5 - 10mins

4 x 2mins (sit in big gear) @ 120% FTP
1min rest interval in between @ 60% FTP
(12mins)

4 x 2min (stand in big gear) @ 110% FTP
1min rest interval in between. @ 60% FTP
(12mins)

5 x 1min (sit in big gear) @ 120% FTP
1min rest interval in between. @ 60% FTP
(10mins)

c/d as needed.

Tuesday Nov 17 #

Weights 1:00:00 [2]

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