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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: АТ

In the 7 days ending Nov 12, 2017:

activity # timemileskm+mload
  Running (Soft)6 4:12:19 30.61(8:15) 49.26(5:07) 922174.1
  Orienteering2 2:04:35 12.12(10:17) 19.51(6:23) 88533 /37c89%97.1
  XT4 2:00:0045.0
  Stretching/ Rolling6 1:22:00
  S & C3 1:20:0040.0
  Total16 10:58:54 42.73 68.77 180733 /37c89%356.2
  [1-5]10 9:36:54
averages - sleep:8

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MoTuWeThFrSaSu

Sunday Nov 12, 2017 #

11 AM

Running (Soft) warm up/down 5:43 intensity: (5:33 @1) + (10 @2) 0.71 km (8:02 / km) +50m 5:56 / km
ahr:133 max:145 shoes: Inov8 Mudclaw 300

Orienteering 1:37:09 intensity: (8:35 @1) + (38:22 @2) + (50:12 @3) 14.07 km (6:54 / km) +726m 5:29 / km
ahr:157 max:172 spiked:16/18c shoes: Inov8 Mudclaw 300

10 PM

Stretching/ Rolling 10:00 [0]

Saturday Nov 11, 2017 #

12 PM

Running (Soft) warm up/down 16:20 intensity: (10:57 @1) + (5:00 @2) + (23 @3) 2.7 km (6:04 / km) +5m 6:00 / km
ahr:139 max:162 shoes: Inov8 X-Talon 200

Running (Soft) race 26:02 intensity: (11 @1) + (6 @2) + (32 @3) + (9:19 @4) + (15:54 @5) 7.05 km (3:42 / km) +58m 3:33 / km
ahr:184 max:191 shoes: Saucony Velocity 4

Running (Soft) warm up/down 6:49 intensity: (28 @1) + (6:21 @2) 1.26 km (5:24 / km) +10m 5:12 / km
ahr:149 max:159 shoes: Inov8 X-Talon 200

Friday Nov 10, 2017 #

6 PM

XT (Spinning) 30:00 [1]
(rest day)

S & C 20:00 [2]

9 PM

Stretching/ Rolling 15:00 [0]

Thursday Nov 9, 2017 #

7 AM

XT (Swimming) 30:00 [2]
slept:8.0

6 PM

Running (Soft) warm up/down 22:09 intensity: (2:56 @1) + (13:20 @2) + (5:53 @3) 4.09 km (5:25 / km) +87m 4:54 / km
ahr:154 max:165 shoes: Inov8 Mudclaw 300

Orienteering tempo 27:26 intensity: (17 @1) + (50 @2) + (6:44 @3) + (19:14 @4) + (21 @5) ** 5.44 km (5:02 / km) +159m 4:24 / km
ahr:176 max:185 spiked:17/19c shoes: Inov8 Mudclaw 300

Running (Soft) 26:41 intensity: (2:54 @1) + (7:31 @2) + (8:33 @3) + (7:43 @4) 5.51 km (4:50 / km) +16m 4:46 / km
ahr:163 max:181 shoes: Inov8 Mudclaw 300

10 PM

Stretching/ Rolling 17:00 [0]

Wednesday Nov 8, 2017 #

4 PM

Running (Soft) 1:00:55 intensity: (14:49 @1) + (29:51 @2) + (16:15 @3) 12.04 km (5:03 / km) +286m 4:31 / km
ahr:151 max:169 shoes: Inov8 Mudclaw 300

S & C 30:00 [2]

7 PM

Stretching/ Rolling 13:00 [0]

Tuesday Nov 7, 2017 #

7 AM

XT (Swimming) 30:00 [2]
slept:8.0

5 PM

Running (Soft) hills 57:39 intensity: (32:20 @1) + (10:52 @2) + (8:19 @3) + (6:08 @4) 9.82 km (5:52 / km) +397m 4:53 / km
ahr:145 max:182 shoes: Saucony Peregrine 6

9 PM

Stretching/ Rolling 13:00 [0]

Monday Nov 6, 2017 #

1 PM

Running (Soft) 30:01 intensity: (7:18 @1) + (21:22 @2) + (1:21 @3) 6.08 km (4:56 / km) +13m 4:53 / km
ahr:149 max:162 shoes: Saucony Peregrine 6

8 PM

XT (Turbo) 30:00 [1]
ahr:111 max:123 shoes: Giro Triple

S & C 30:00 [2]

9 PM

Stretching/ Rolling 14:00 [0]

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