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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rob1280

In the 7 days ending Dec 10, 2017:

activity # timemileskm+m
  Paddle3 3:03:30 21.54(8:31) 34.67(5:18) 46
  Dusi2 2:56:37 25.23(7:00) 40.6(4:21) 220
  Run2 1:03:46 7.96(8:01) 12.81(4:59) 52
  Climbing 1 1:00:00
  Gym1 20:00
  Total8 8:23:53 54.73 88.08 318

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Sunday Dec 10, 2017 #

8 AM

Dusi 2:12:58 [3] 32.6 km (4:05 / km) +150m 3:59 / km
ahr:165 max:179 shoes: Inov8 trail talon 250

Dusi seeding race on the klip. Water level full and flowing fast but not dangerous at all. 2 x 2km flat runs. Had a good start as a few boats missed the starting orders, front bunch of 4, last to put in after first run but worked our way to the front before 2nd portage. Kelvin and Mark were strong on 2nd run and got a small gap, we were tired and couldn’t catch it back up on the water. 2nd overall ahead of some strong but maybe disorganized combos.

Saturday Dec 9, 2017 #

6 AM

Paddle 1:12:45 [3] 14.48 km (5:02 / km) +28m 4:59 / km
ahr:143 max:159

Easy morning paddle in k1. Just a few laps.
4 PM

Climbing 1:00:00 [3]

Climb with Murray. 17,(20),20,(22),(20),(21)

Thursday Dec 7, 2017 #

5 AM

Run 50:00 [3] 9.8 km (5:06 / km)
shoes: New Balance Pace

Orange rd intervals. 4x800m with Ali and Joe. Watch died halfway. 1st 3 Laps at 3.27,3.31,3.30
5 PM

Paddle 47:26 [3] 10.16 km (4:40 / km) +18m 4:38 / km
ahr:165 max:177

Wednesday Dec 6, 2017 #

5 AM

Dusi 43:39 [3] 8.0 km (5:27 / km) +70m 5:14 / km
ahr:151 max:176

Laps with two hill runs from the wooden deck of 1km each.

Tuesday Dec 5, 2017 #

5 AM

Run 13:46 [3] 3.01 km (4:34 / km) +52m 4:13 / km
ahr:151 max:165 shoes: Inov8 trail talon 250

Quick run in the rain.

Gym 20:00 [3]

Squats and lunges and some core.
5 PM

Paddle 1:03:19 [3] 10.04 km (6:19 / km)
ahr:143 max:177

Intervals with the HP squad. (3min x 4) x 3

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