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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: АТ

In the 7 days ending Jan 21:

activity # timemileskm+mload
  Orienteering4 4:03:21 24.6 39.58 117690 /107c84%141.9
  Running (Soft)4 2:27:35 17.46(8:27) 28.11(5:15) 48763.5
  Stretching/ Rolling6 1:38:00
  XT3 1:30:0022.5
  Running (Hard)2 1:04:08 7.33(8:45) 11.8(5:26) 27329.4
  S & C2 1:00:0030.0
  Total17 11:43:04 49.4 79.5 193690 /107c84%287.3
  [1-5]10 9:35:03
averages - sleep:8.1

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MoTuWeThFrSaSu

Sunday Jan 21 #

11 AM

Orienteering 1:40:07 intensity: (31:41 @1) + (21:47 @2) + (45:08 @3) + (1:31 @4) ** 16.49 km (6:04 / km) +691m 5:01 / km
ahr:151 max:177 spiked:27/29c shoes: Inov8 Mudclaw 300

9 PM

Stretching/ Rolling 16:00 [0]

Saturday Jan 20 #

9 AM

Note
slept:8.0

12 PM

Running (Hard) warm up/down 6:13 intensity: (1 @0) + (6:12 @1) 0.91 km (6:49 / km) +2m 6:44 / km
ahr:113 max:131 shoes: Salomon S-Lab Sonic

Orienteering 1:06:10 intensity: (1:20 @1) + (27:34 @2) + (36:12 @3) + (1:04 @4) *** 14.31 km (4:37 / km) +196m 4:20 / km
ahr:160 max:176 spiked:35/38c shoes: Salomon S-Lab Sonic

Friday Jan 19 #

7 PM

Orienteering 17:54 intensity: (7:50 @1) + (7:23 @2) + (2:41 @3) *****
ahr:144 max:168 spiked:5/15c slept:7.0 (rest day) shoes: Salomon S-Lab Sonic

Orienteering 18:14 intensity: (5:23 @1) + (10:53 @2) + (1:58 @3) *** 3.72 km (4:54 / km) +20m 4:47 / km
ahr:147 max:162 spiked:14/15c shoes: Salomon S-Lab Sonic

10 PM

Stretching/ Rolling 14:00 [0]

Thursday Jan 18 #

7 AM

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

6 PM

Running (Soft) warm up/down 13:45 intensity: (10:40 @1) + (3:05 @2) 2.51 km (5:29 / km) +85m 4:41 / km
ahr:136 max:151 shoes: Inov8 Mudclaw 300

Orienteering 40:56 intensity: (8:30 @1) + (14:10 @2) + (18:16 @3) *** 5.07 km (8:05 / km) +269m 6:23 / km
ahr:155 max:171 spiked:9/10c shoes: Inov8 Mudclaw 300

Running (Soft) 20:52 intensity: (10:45 @1) + (4:28 @2) + (3:56 @3) + (1:43 @4) 4.31 km (4:50 / km) +22m 4:43 / km
ahr:148 max:179 shoes: Inov8 Mudclaw 300

10 PM

Stretching/ Rolling 18:00 [0]

Wednesday Jan 17 #

6 AM

Running (Soft) 1:02:32 intensity: (18:18 @1) + (28:55 @2) + (14:43 @3) + (36 @4) 11.48 km (5:27 / km) +269m 4:53 / km
ahr:150 max:175 slept:8.0 shoes: Inov8 Mudclaw 300

5 PM

Running (Soft) 20:26 intensity: (9:55 @1) + (10:31 @2) 4.27 km (4:47 / km) +46m 4:32 / km
ahr:143 max:155

S & C 30:00 [2]

9 PM

Stretching/ Rolling 16:00 [0]

Tuesday Jan 16 #

7 AM

XT (Swimming) 30:00 [0]
slept:8.5

6 PM

Running (Hard) hills 57:55 intensity: (39:55 @1) + (5:57 @2) + (5:31 @3) + (5:50 @4) + (42 @5) 10.89 km (5:19 / km) +271m 4:44 / km
ahr:144 max:185 shoes: Salomon S-Lab Sonic

9 PM

Stretching/ Rolling 16:00 [0]

Monday Jan 15 #

6 AM

Running (Soft) 30:00 intensity: (23:00 @1) + (7:00 @2) 5.54 km (5:25 / km) +65m 5:07 / km
ahr:137 max:153 slept:9.0 shoes: Saucony Peregrine 6

5 PM

XT (Spinning) 30:00 [1]
ahr:111 max:140 shoes: Nike Lunaracer+ 3

S & C 30:00 [2]

8 PM

Stretching/ Rolling 18:00 [0]

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