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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: АТ

In the 7 days ending Mar 31:

activity # timemileskm+mload
  Running7 4:19:30 30.41(8:32) 48.94(5:18) 552129.1
  Orienteering3 2:04:45 13.23(9:26) 21.28(5:52) 62465 /70c92%117.2
  S & C2 2:00:0030.0
  Stretching/ Rolling6 1:30:00
  XT2 1:00:0015.0
  Drills1 10:002.5
  Total15 11:04:15 43.64 70.23 117665 /70c92%293.9
  [1-5]9 9:34:15
averages - sleep:9

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MoTuWeThFrSaSu

Sunday Mar 31 #

10 AM

Running warm up/down 11:34 intensity: (4:17 @1) + (7:17 @2) 1.99 km (5:49 / km) +20m 5:32 / km
ahr:136 max:150 shoes: NB Summit KOM

Orienteering race 32:51 intensity: (15 @1) + (9 @2) + (10:45 @3) + (21:42 @4) ** 5.54 km (5:56 / km) +255m 4:49 / km
ahr:173 max:182 spiked:16/18c shoes: Inov8 X-Talon 200 #2

6 PM

Running 22:45 intensity: (13:57 @1) + (8:48 @2) 4.27 km (5:19 / km) +23m 5:11 / km
ahr:133 max:144 shoes: NB Zante V4

9 PM

Stretching/ Rolling 15:00 [0]

Saturday Mar 30 #

1 PM

Running 15:51 intensity: (2:46 @1) + (13:05 @2) 2.32 km (6:49 / km) +179m 4:55 / km
ahr:140 max:154 shoes: VJ Bold 9

Orienteering tempo 1:01:33 intensity: (1:10 @1) + (2:35 @2) + (11:52 @3) + (45:53 @4) + (3 @5) *** 9.7 km (6:21 / km) +342m 5:24 / km
ahr:173 max:185 spiked:23/24c shoes: VJ Bold 9

Running 16:38 intensity: (1:18 @1) + (10:23 @2) + (4:57 @3) 3.08 km (5:24 / km) +44m 5:03 / km
ahr:149 max:164 shoes: NB Summit KOM

Friday Mar 29 #

1 PM

XT (Elliptical) 30:00 [1]
ahr:107 max:118 (rest day) shoes: Salomon S-Lab Sonic

S & C (Gym) 1:00:00 [1]
shoes: Salomon S-Lab Sonic

9 PM

Stretching/ Rolling 15:00 [0]

Thursday Mar 28 #

3 PM

Running 10:23 intensity: (7:49 @1) + (2:34 @2) 2.1 km (4:57 / km) +28m 4:38 / km
ahr:127 max:143 slept:8.0 shoes: NB Zante V4

Orienteering 30:21 intensity: (4:47 @1) + (25:34 @2) 6.04 km (5:01 / km) +26m 4:55 / km
ahr:143 max:154 spiked:26/28c shoes: NB Zante V4

Running 22:09 intensity: (11:28 @1) + (8:09 @2) + (2:06 @3) + (26 @4) 4.36 km (5:04 / km) +22m 4:57 / km
ahr:138 max:177 shoes: NB Zante V4

9 PM

Stretching/ Rolling 15:00 [0]

Wednesday Mar 27 #

1 PM

XT (Swimming) 30:00 [1]
slept:10.0

2 PM

Running 1:00:17 intensity: (20:07 @1) + (35:08 @2) + (5:02 @3) 11.48 km (5:15 / km) +185m 4:52 / km
ahr:140 max:164 shoes: NB Summit KOM

10 PM

Stretching/ Rolling 15:00 [0]

Tuesday Mar 26 #

9 AM

Note

5 PM

Running warm up/down 16:04 intensity: (4:06 @1) + (11:58 @2) 3.33 km (4:50 / km)
ahr:136 max:149 shoes: NB Zante V4

Drills 10:00 [1]
ahr:102 max:134 shoes: NB Fuelcell Impulse

Running intervals 42:43 intensity: (9:56 @1) + (6:48 @2) + (7:41 @3) + (13:43 @4) + (4:35 @5) 8.46 km (5:03 / km)
ahr:159 max:192 shoes: NB Fuelcell Impulse

Running warm up/down 9:36 intensity: (3:27 @1) + (6:09 @2) 1.47 km (6:31 / km)
ahr:138 max:151 shoes: NB Zante V4

10 PM

Stretching/ Rolling 15:00 [0]

Monday Mar 25 #

5 PM

Running 31:30 intensity: (13:01 @1) + (18:29 @2) 6.07 km (5:11 / km) +50m 4:59 / km
ahr:134 max:151 shoes: NB Zante V4

S & C (Gym) 1:00:00 [1]
shoes: Salomon S-Lab Sonic

9 PM

Stretching/ Rolling 15:00 [0]

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