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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gauchi

In the 7 days ending Feb 10:

activity # timemileskm+m
  orienteering2 3:00:48 13.55(13:21) 21.8(8:18) 880
  run on road6 2:36:09 15.53(10:03) 25.0(6:15) 51
  strength7 2:20:00
  run on trail1 1:00:03 7.52(7:59) 12.1(4:58) 81
  bike2 49:31
  Total18 9:46:31 36.6 58.9 1012
averages - sleep:7.2 weight:55.6kg

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SuMoTuWeThFrSa

Saturday Feb 10 #

6 AM

orienteering 2:18:23 [3] 14.1 km (9:49 / km) +561m 8:11 / km
ahr:131 max:178 shoes: VJ Sarva D’vil 2 (UK6.5 EUR40)

compi
wind
counter
rabilince

Friday Feb 9 #

6 AM

strength (Core training) 10:00 [2]

12 PM

run on road 25:40 [2] 4.5 km (5:42 / km) +12m 5:38 / km
ahr:103 max:125 slept:7.0 weight:55.4kg shoes: salomon sonic pro2(red)

88rpm

Thursday Feb 8 #

6 AM

strength (Core training) 15:00 [2]
slept:7.0

12 PM

strength (drill) 25:00 [2]
weight:55.4kg

lunge walk
jump squat
marching
7 PM

strength (Core training) 30:00 [2]

Wednesday Feb 7 #

6 AM

strength (Core training) 20:00 [2]
slept:7.0 weight:55.5kg

12 PM

run on road (jog) 26:43 [2] 5.2 km (5:08 / km) +12m 5:05 / km
ahr:115 max:129 shoes: salomon sonic pro2(red)

89rpm
7 PM

run on trail (fartlek) 1:00:03 [3] 12.1 km (4:58 / km) +81m 4:48 / km
ahr:127 max:154 shoes: Salomon sense ride(red)

87rpm
cross-country course

Tuesday Feb 6 #

6 AM

strength (Core training) 20:00 [2]
slept:6.8 weight:56kg

12 PM

run on road (jog&dash) 26:32 [4] 5.7 km (4:39 / km) +15m 4:36 / km
ahr:137 max:170 shoes: salomon sonic pro2(red)

(90%30sec+jog 30sec+85% 1min+jog30sec) 5set
7 PM

bike (indoors) 41:35 [3]
ahr:131 max:158

8 PM

bike warm up/down (indoors) 7:56 [1]
ahr:89 max:106

Monday Feb 5 #

12 PM

run on road (Slow jog) 27:14 [2] 4.6 km (5:55 / km) +12m 5:51 / km
ahr:108 max:125 shoes: salomon sonic pro2(red)

88rpm

Sunday Feb 4 #

1 AM

run on road warm up/down 25:00 [2] 2.5 km (10:00 / km)

6 AM

strength (Core training) 20:00 [2]
slept:8.0

11 AM

run on road warm up/down 25:00 [2] 2.5 km (10:00 / km)
shoes: salomon slab speed cross(black

12 PM

orienteering race (Relay) 42:25 [5] 7.7 km (5:31 / km) +319m 4:34 / km
ahr:167 max:194 shoes: salomon slab speed cross(black

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