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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: comodoe

In the 7 days ending Jan 9, 2021:

activity # timemileskm+m
  running6 6:15:18 49.75(7:33) 80.07(4:41) 1259
  stretching/blackroll/yoga5 1:24:00
  strength2 1:05:00
  orienteering1 1:00:40 6.57(9:14) 10.58(5:44) 8422c
  Total9 9:44:58 56.32 90.64 134322c
  [1-5]7 8:20:58

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SuMoTuWeThFrSa

Saturday Jan 9, 2021 #

9 AM

running 44:11 intensity: (2:37 @1) + (31:33 @2) + (8:50 @3) + (1:11 @4) 9.88 km (4:28 / km) +160m 4:08 / km
ahr:157 max:178 shoes: inov-8 Mudclaw 300

orienteering 1:00:40 intensity: (3:25 @1) + (14:18 @2) + (35:36 @3) + (7:21 @4) 10.58 km (5:44 / km) +84m 5:31 / km
ahr:165 max:180 22c shoes: inov-8 Mudclaw 300

running 2:42 intensity: (1:42 @2) + (1:00 @3) 0.62 km (4:22 / km) +1m 4:20 / km
ahr:161 max:165 shoes: inov-8 Mudclaw 300


Lang Schwer - Splits

Friday Jan 8, 2021 #

11 AM

strength 45:00 [2]

stretching/blackroll/yoga 15:00 [0]

Thursday Jan 7, 2021 #

10 AM

running tempo 1:14:28 intensity: (1:04 @1) + (9:01 @2) + (20:26 @3) + (43:57 @4) 18.0 km (4:08 / km) +299m 3:49 / km
ahr:173 max:182 shoes: inov-8 X-Talon 190

stretching/blackroll/yoga 15:00 [0]

7 PM

stretching/blackroll/yoga 30:00 [0]

Wednesday Jan 6, 2021 #

3 PM

running 40:36 intensity: (14:45 @1) + (19:32 @2) + (5:47 @3) + (32 @4) 6.06 km (6:42 / km) +131m 6:03 / km
ahr:148 max:178 shoes: Adidas SolarGlide 3

strength 20:00 [1]
ahr:110 max:134

Tuesday Jan 5, 2021 #

2 PM

running warm up/down 20:09 intensity: (12:21 @1) + (7:00 @2) + (48 @3) 3.81 km (5:17 / km) +95m 4:42 / km
ahr:143 max:167 shoes: Adidas SolarGlide 3

running intervals 32:33 intensity: (13 @1) + (2:02 @2) + (2:52 @3) + (24:22 @4) + (3:04 @5) 8.82 km (3:41 / km) +85m 3:31 / km
ahr:181 max:190 shoes: Adidas SolarGlide 3

running warm up/down 9:12 intensity: (4:12 @2) + (5:00 @3) 2.13 km (4:19 / km)
ahr:162 max:176 shoes: Adidas SolarGlide 3

Monday Jan 4, 2021 #

Note

8 AM

running 31:05 intensity: (26:23 @1) + (4:42 @2) 5.62 km (5:32 / km) +73m 5:12 / km
ahr:137 max:153 shoes: Asics Gel-Fuji Runnegade 2

stretching/blackroll/yoga 10:00 [0]

Sunday Jan 3, 2021 #

9 AM

running long 2:00:22 intensity: (1:36 @1) + (42:42 @2) + (1:15:36 @3) + (28 @4) 25.12 km (4:47 / km) +415m 4:26 / km
ahr:163 max:178 shoes: Adidas SolarGlide

3 PM

stretching/blackroll/yoga 14:00 [0]

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