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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tschaekob

In the 7 days ending Nov 1:

activity # timemileskm+m
  Orienteering13 7:30:37 32.55(13:51) 52.39(8:36) 16484c
  Running3 2:03:23 13.49(9:09) 21.72(5:41) 198
  Workout3 40:33
  Cycling2 39:44 9.41(14.2/h) 15.15(22.9/h) 167
  Total19 10:54:17 55.46 89.26 20134c
  [1-5]19 10:43:03
averages - sleep:7.4 weight:74.2kg

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MoTuWeThFrSaSu

Sunday Nov 1 #

10 AM

Running warm up/down 8:29 intensity: (1 @0) + (11 @1) + (2:37 @2) + (5:40 @3) 1.24 km (6:52 / km) +18m 6:24 / km
ahr:142 max:155 slept:9.5 shoes: BROOKS Launch 6

Orienteering 5:48 intensity: (15 @1) + (21 @2) + (5:12 @3) ** 1.06 km (5:27 / km) +3m 5:23 / km
ahr:150 max:162 shoes: BROOKS Launch 6

Orienteering 5:41 intensity: (23 @2) + (4:45 @3) + (33 @4) ** 1.1 km (5:09 / km) +6m 5:01 / km
ahr:156 max:167 shoes: BROOKS Launch 6

11 AM

Orienteering 4:52 intensity: (19 @1) + (1:27 @2) + (3:06 @3) ** 0.96 km (5:04 / km) +10m 4:49 / km
ahr:141 max:158 shoes: BROOKS Launch 6

Orienteering 5:05 intensity: (1 @0) + (19 @1) + (1:48 @2) + (2:57 @3) ** 0.92 km (5:31 / km) +6m 5:21 / km
ahr:140 max:150 shoes: BROOKS Launch 6

1 PM

Orienteering 5:03 intensity: (16 @0) + (22 @1) + (2:43 @2) + (1:42 @3) * 1.17 km (4:18 / km) +6m 4:11 / km
ahr:133 max:147 shoes: NVii Forest 1

Orienteering 9:30 intensity: (13 @0) + (22 @1) + (7:42 @2) + (1:13 @3) * 1.35 km (7:03 / km) +8m 6:52 / km
ahr:134 max:147 shoes: NVii Forest 1

Orienteering 10:58 intensity: (4 @0) + (25 @1) + (10:09 @2) + (20 @3) * 1.3 km (8:27 / km) +14m 8:01 / km
ahr:132 max:142 shoes: NVii Forest 1

Saturday Oct 31 #

9 AM

Orienteering (set controls) 1:01:03 intensity: (24 @1) + (11:44 @2) + (29:53 @3) + (19:02 @4) *** 8.41 km (7:16 / km) +237m 6:22 / km
ahr:155 max:181 slept:8.2 shoes: NVii Forest 1

1 PM

Orienteering (pick controls) 45:38 intensity: (1 @0) + (10 @1) + (2:50 @2) + (14:21 @3) + (27:10 @4) + (1:06 @5) *** 6.03 km (7:34 / km) +197m 6:31 / km
ahr:164 max:190 shoes: NVii Forest 1

3 PM

Orienteering (pick controls) 23:52 intensity: (1 @0) + (28 @1) + (7:47 @2) + (15:36 @3) *** 2.9 km (8:14 / km) +103m 6:59 / km
ahr:143 max:157 shoes: NVii Forest 1

Friday Oct 30 #

9 AM

Orienteering (set controls) 40:15 intensity: (1:09 @0) + (10:23 @1) + (20:27 @2) + (8:16 @3) *** 3.69 km (10:54 / km) +148m 9:05 / km
ahr:128 max:155 slept:6.75 weight:74.1kg shoes: NVii Forest 1

11 AM

Orienteering (reset controls) 49:44 intensity: (6 @0) + (1:31 @1) + (23:51 @2) + (22:34 @3) + (1:42 @4) *** 5.52 km (9:01 / km) +210m 7:35 / km
ahr:140 max:170 shoes: NVii Forest 1

2 PM

Orienteering (pick controls) 20:06 intensity: (4 @0) + (2:20 @1) + (11:17 @2) + (6:25 @3) *** 3.25 km (6:11 / km) +88m 5:27 / km
ahr:134 max:155 shoes: NVii Forest 1

Thursday Oct 29 #

9 AM

Orienteering (set controls) 47:22 intensity: (4 @0) + (3:08 @1) + (17:44 @2) + (25:45 @3) + (41 @4) *** 5.59 km (8:28 / km) +185m 7:16 / km
ahr:142 max:166 slept:7.4 weight:74.5kg shoes: NVii Forest 1

10 AM

Orienteering 1:16:17 intensity: (8:35 @0) + (27:32 @1) + (23:23 @2) + (16:34 @3) + (13 @4) ** 4.19 km (18:12 / km) +213m 14:30 / km
ahr:124 max:166 shoes: NVii Forest 1

Shadow running behind Justus.
12 PM

Orienteering 18:55 intensity: (3 @0) + (31 @1) + (4:52 @2) + (13:12 @3) + (17 @4) *** 2.87 km (6:35 / km) +117m 5:28 / km
ahr:145 max:164 4c shoes: NVii Forest 1

Two rounds of Partner-O together with Manuel.
1 PM

Orienteering (pick controls) 20:28 intensity: (15 @0) + (1:01 @1) + (12:18 @2) + (6:54 @3) *** 2.07 km (9:54 / km) +98m 8:00 / km
ahr:138 max:157 shoes: NVii Forest 1

6 PM

Cycling 18:51 intensity: (14 @0) + (1:30 @1) + (7:14 @2) + (9:53 @3) 7.65 km (24.4 kph) +42m
ahr:140 max:161

7 PM

Running 1:09:03 intensity: (15 @1) + (18:27 @2) + (50:01 @3) + (20 @4) 11.29 km (6:07 / km) +68m 5:56 / km
ahr:145 max:165 shoes: BROOKS Ghost 12

8 PM

Workout 9:22 [1]
ahr:110 max:122

Cycling 20:53 intensity: (1:27 @1) + (11:21 @2) + (8:05 @3) 7.5 km (21.5 kph) +125m
ahr:136 max:162

Wednesday Oct 28 #

7 PM

Workout 14:31 [3]
ahr:88 max:106 slept:6.1 weight:73.8kg

Tuesday Oct 27 #

3 PM

Running 45:51 intensity: (7 @0) + (5 @1) + (18 @2) + (20:46 @3) + (24:35 @4) 9.19 km (4:59 / km) +112m 4:42 / km
ahr:163 max:176 slept:7.5 weight:74.5kg shoes: BROOKS Ghost 12

Monday Oct 26 #

6 PM

Workout 16:40 [3]
ahr:83 max:117 slept:6.2 weight:73.9kg

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