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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: elgar

In the 7 days ending May 17, 2015:

activity # timemileskm+m
  Orienteering5 4:10:27 23.0(10:53) 37.01(6:46) 768
  Running6 4:09:56 26.96(9:16) 43.39(5:46) 426
  Strength Training1 50:00
  Bicycling1 25:00 4.97(5:02) 8.0(3:08)
  Total13 9:35:23 54.93 88.4 1194
  [1-5]13 9:21:03

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MoTuWeThFrSaSu

Sunday May 17, 2015 #

4 AM

Orienteering race 39:57 [4] 5.06 km (7:54 / km) +150m 6:53 / km

SDN3

Saturday May 16, 2015 #

9 AM

Orienteering race 31:41 intensity: (1:03 @0) + (7 @1) + (6 @2) + (14 @3) + (59 @4) + (29:12 @5) 5.61 km (5:39 / km) +118m 5:07 / km
ahr:166 max:178 shoes: Inov 8 oroc 280

SF4
1 PM

Orienteering race 1:13:23 intensity: (3:53 @0) + (25 @2) + (10:40 @3) + (19:57 @4) + (38:28 @5) 10.81 km (6:47 / km) +184m 6:16 / km
ahr:160 max:172 shoes: Inov 8 oroc 280

LD2
6 PM

Orienteering race 42:57 intensity: (3:23 @0) + (6 @1) + (8 @2) + (14:14 @3) + (22:52 @4) + (2:14 @5) 6.76 km (6:21 / km) +187m 5:35 / km
ahr:151 max:164 shoes: Inov 8 oroc 280

SD4
10 PM

Orienteering race 1:02:29 [4] 8.78 km (7:07 / km) +129m 6:38 / km

LEN2

Friday May 15, 2015 #

Event: Thüringer 24h-OL
 

Wednesday May 13, 2015 #

Bicycling 25:00 [2] 8.0 km (3:08 / km)

Hin-Einkaufen und zurück
9 AM

Running 7:24 intensity: (30 @0) + (8 @1) + (24 @2) + (3:09 @3) + (1:46 @4) + (1:27 @5) 0.77 mi (9:38 / mi) +2m 9:33 / mi
ahr:144 max:171 shoes: Saucany Hurricane 15 blau

Einlaufen

Running tempo 32:47 intensity: (1:46 @0) + (4 @1) + (1:01 @2) + (2:04 @3) + (23:55 @4) + (3:57 @5) 8.16 km (4:01 / km) +1m 4:01 / km
ahr:154 max:180 shoes: Saucany Hurricane 15 blau

5 x 1600 in 6:36 mit 1min Pause so der Plan:
1) 6:34
2) 6:37
3) 6:41
4) 6:30
5) 6:25
Runde 2 und 3 zu langsam

Running warm up/down 6:51 intensity: (5 @0) + (29 @2) + (6:17 @3) 1.23 km (5:34 / km)
ahr:132 max:139 shoes: Saucany Hurricane 15 blau

Tuesday May 12, 2015 #

5 AM

Running 16:31 [3] 2.77 km (5:58 / km) +37m 5:36 / km
shoes: Mizuno Wave Cabrakan 4 grün

bin noch alle vom Vortag
1 PM

Strength Training 50:00 [2]

Brust und Rücken
4 PM

Running 14:51 [3] 2.84 km (5:14 / km) +19m 5:03 / km
shoes: Mizuno Wave Cabrakan 4 grün

Monday May 11, 2015 #

6 AM

Running 16:28 [2] 2.84 km (5:48 / km) +37m 5:26 / km
shoes: Mizuno Wave Cabrakan 4 grün

9 AM

Running 1:27:24 intensity: (3:40 @0) + (25 @1) + (21:58 @2) + (58:20 @3) + (1:02 @4) + (1:59 @5) 14.04 km (6:14 / km) +232m 5:45 / km
ahr:126 max:180

ruhiger Lauf zu zweit, zum Schluss sehr warm geworden
3 PM

Running 1:07:40 [2] 10.28 km (6:35 / km) +98m 6:17 / km
shoes: Mizuno Wave Cabrakan 4 grün

zum Kindergarten-Kindersport und nach Hause, Paul mit Fahrrad und ich mit großen Rucksack gelaufen

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