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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gauchi

In the 7 days ending Feb 17:

activity # timemileskm+m
  run on trail2 7:17:28 35.85(12:12) 57.7(7:35) 1213
  orienteering3 4:31:57 22.25(12:14) 35.8(7:36) 1284
  run on road5 2:24:16 12.43(11:37) 20.0(7:13) 399
  strength6 1:52:00
  bike1 1:15:27
  Total17 17:21:08 70.53 113.5 2896
averages - sleep:7.2 weight:55.4kg

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SuMoTuWeThFrSa

Saturday Feb 17 #

8 AM

run on trail (LSD) 3:32:11 [2] 27.0 km (7:52 / km) +238m 7:32 / km
ahr:97 max:169 slept:7.0 shoes: Mizuno enigma5(25.5cmW)

84rpm
park and sandy area

Friday Feb 16 #

12 PM

strength (Core training) 30:00 [2]
slept:7.0 weight:55.2kg

Thursday Feb 15 #

7 AM

strength (Core training) 12:00 [2]
slept:6.7

9 AM

run on trail 3:45:17 [3] 30.7 km (7:20 / km) +975m 6:20 / km
ahr:115 max:157

85rpm
Easy pace
mountains and sundy area

Wednesday Feb 14 #

6 AM

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

12 PM

run on road (jog) 25:09 [2] 4.6 km (5:28 / km) +12m 5:24 / km
ahr:118 max:128 weight:55.4kg shoes: salomon sonic pro2(red)

89rpm
7 PM

bike (indoors) 1:15:27 [2]
ahr:114 max:151

last (85-90%,30sec+rest 30xec) 5set

Tuesday Feb 13 #

6 AM

strength (Core training) 5:00 [2]
slept:7.0

12 PM

strength (Core training) 30:00 [2]
weight:55.5kg

8 PM

strength (Core training) 20:00 [2]

Monday Feb 12 #

9 AM

run on road warm up/down 21:20 [2] 3.3 km (6:28 / km) +75m 5:48 / km
ahr:114 max:131 slept:7.5 shoes: VJ Sarva D’vil 2 (UK6.5 EUR40)

86rpm
10 AM

orienteering (Long) 1:14:10 [4] 15.4 km (4:49 / km) +489m 4:09 / km
ahr:137 max:162 shoes: VJ Sarva D’vil 2 (UK6.5 EUR40)

12 PM

run on road 57:53 [2] 7.1 km (8:09 / km) +312m 6:41 / km
ahr:121 max:143

Sunday Feb 11 #

10 AM

orienteering (Relay) 1:38:00 [5] 11.5 km (8:31 / km) +447m 7:08 / km
ahr:134 max:173 slept:8.0 shoes: VJ Sarva D’vil 2 (UK6.5 EUR40)

12 PM

run on road warm up/down 22:00 [2] 3.3 km (6:40 / km)
shoes: VJ Sarva D’vil 2 (UK6.5 EUR40)

1 PM

orienteering (Corridor) 1:39:47 [3] 8.9 km (11:13 / km) +348m 9:23 / km
ahr:124 max:146 shoes: VJ Sarva D’vil 2 (UK6.5 EUR40)

2 PM

run on road warm up/down 17:54 [2] 1.7 km (10:32 / km)
ahr:100 max:133 shoes: VJ Sarva D’vil 2 (UK6.5 EUR40)

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