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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gauchi

In the 7 days ending Aug 19:

activity # timemileskm+m
  run on trail2 2:21:52 12.92(10:59) 20.8(6:49) 832
  run on road4 1:45:25 10.25(10:17) 16.5(6:23) 130
  bike2 1:21:02
  orienteering1 1:17:55 6.65(11:43) 10.7(7:17) 485
  strength3 1:15:00
  Total11 8:01:14 29.83 48.0 1447
averages - sleep:7.3 weight:55.2kg

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Saturday Aug 19 #

9 AM

run on trail 2:10:13 [3] 19.4 km (6:43 / km) +811m 5:33 / km
ahr:134 max:159 slept:7.5 shoes: Salomon sense ride(red)

85rpm
11 AM

run on trail warm up/down 11:39 [2] 1.4 km (8:19 / km) +21m 7:44 / km
ahr:107 max:122

barefoot 7min

Friday Aug 18 #

12 PM

strength (stretch) 25:00 [1]
slept:7.0 weight:55.3kg

Thursday Aug 17 #

12 PM

run on road (jog) 25:27 [3] 4.5 km (5:39 / km) +12m 5:35 / km
ahr:116 max:143 slept:7.0 weight:55.3kg shoes: Mizuno enigma5(25.5cmW)

84rpm

Wednesday Aug 16 #

12 PM

run on road (jog) 24:50 [3] 5.2 km (4:47 / km) +25m 4:40 / km
ahr:135 max:157 slept:7.2 weight:55.2kg shoes: Mizuno enigma5(25.5cmW)

7 PM

bike intervals (indoors) 31:17 [4]
ahr:137 max:163

felt still tired
(5+3+1min)×2 rest 1min
85-90%
with map

bike warm up/down (indoors) 9:44 [1]
ahr:90 max:107

Tuesday Aug 15 #

12 PM

strength (Core training) 25:00 [2]
slept:7.2 weight:55.2kg

7 PM

bike (indoors) 40:01 [2]
ahr:115 max:133

Monday Aug 14 #

12 PM

strength (Stretch) 25:00 [1]
slept:7.3 weight:55kg

Sunday Aug 13 #

12 PM

run on road warm up/down 22:11 [3] 3.9 km (5:41 / km) +60m 5:17 / km
ahr:129 max:169 slept:8.0 shoes: VJ BOLD7(UK 7 EUR41)

86rpm

orienteering race (Long) 1:17:55 [5] 10.7 km (7:17 / km) +485m 5:56 / km
ahr:170 max:186 shoes: VJ BOLD7(UK 7 EUR41)

enough warming up
very slippery and imvisible due to a little rain
felt lactic acid buildup in the muscles on the middle of course
atack was lough
1 PM

run on road warm up/down 32:57 [2] 2.9 km (11:22 / km) +33m 10:45 / km
shoes: VJ BOLD7(UK 7 EUR41)

barefoot 10min

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