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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hkleaf

In the 1 days ending Apr 22, 2009:

activity # timemileskm+m
  Spinning1 1:00:00
  Rowing1 21:12 3.11(6:49) 5.0(4:14)
  Stretching1 5:00
  Total1 1:26:12 3.11 5.0
  [1-5]1 1:21:12
averages - weight:56.5kg

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Wednesday Apr 22, 2009 #

Rowing (Ergometer) 21:12 [3] 5.0 km (4:14 / km)
ahr:160 max:180 weight:56.5kg

Avg. 2:07.4, @6, 32spm, 312c.

Spinning intervals 1:00:00 [3] **
ahr:154 max:180 shoes: Forte CR310

8min warm up, then 5x4min intervals @threshold with 3min recovery inbetween, and then cool down.
Studied the Boggs Mountain model map along the way, and imagined myself powering up those hills.

Ankles are a bit tender, and legs are tired still. I guess they really took a beating from the West Point rocks...

Stretching warm up/down 5:00 [0]

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