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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Up2date

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Running (road)4 2:54:03 18.61(9:21) 29.96(5:49) 162
  Orienteering4 2:44:24 15.12(10:52) 24.33(6:45) 23315 /22c68%
  Road bike3 2:05:00
  Swimming1 1:00:00
  Strenght3 37:00
  Stretching2 32:00
  Total14 9:52:27 33.74 54.29 39615 /22c68%
  [1-5]12 9:20:27
averages - sleep:16.6 weight:55.9kg

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MoTuWeThFrSaSu

Sunday Oct 9, 2016 #

4 PM

Orienteering 1:25:54 [1] **** 9.63 km (8:55 / km) +85m 8:32 / km
spiked:3/8c slept:10.0 weight:64kg shoes: Inov-8 Footwear X-Talon 190

Saturday Oct 8, 2016 #

12 PM

Orienteering race (25-manna 7. Strecke) 34:30 [5] 6.05 km (5:42 / km) +102m 5:16 / km
slept:64.0 weight:7kg shoes: Inov-8 Footwear X-Talon 190

Friday Oct 7, 2016 #

6 PM

Running (road) 35:29 [2] 7.02 km (5:03 / km) +36m 4:56 / km
slept:8.0 weight:64kg shoes: Inov-8 Footwear X-Talon 190

Thursday Oct 6, 2016 #

Note
slept:10.5 weight:64kg (rest day)

Wednesday Oct 5, 2016 #

8 AM

Road bike (Kantorn-Stadskogen-Back) 35:00 [1]
slept:7.5 weight:64kg

Back with a passenger

Running (road) warm up/down 30:00 [1] 4.0 km (7:30 / km)
shoes: Inov-8 Footwear X-Talon

Orienteering (Keps-OL Teil 1) 14:22 [5] ** 2.76 km (5:13 / km) +5m 5:10 / km
spiked:5/7c shoes: Inov-8 Footwear X-Talon 190

Orienteering (Keps-OL Teil 2) 10:30 [5] ** 2.07 km (5:04 / km) +2m 5:03 / km
spiked:7/7c shoes: Inov-8 Footwear X-Talon 190

6 PM

Running (road) 44:38 [1] 7.62 km (5:51 / km) +66m 5:37 / km
shoes: Inov-8 Footwear X-Talon 190

10 PM

Strenght 7:00 [4]

11 PM

Stretching (& Blackrole) 17:00 [0]

Tuesday Oct 4, 2016 #

8 AM

Swimming (& Aquajogging) 1:00:00 [1]
slept:8.0 weight:64kg

Mal was neues ;-)
5 PM

Road bike 1:00:00 [1]

Hier sind noch ein paar Bilder, die ich auf meiner kleinen Biketour rund um Uppsala geschossen habe.


Sicht von Robö's höchstem Hügel auf Uppsala


Sicht auf Gamla Uppsala (Altstadt)


Mein Hang für Hügelintervalle








Sicht auf den Miltärflugplatz




11 PM

Strenght (Core Strenght & Pull ups) 15:00 [4]

+ etwas Fussgymnastik

Monday Oct 3, 2016 #

8 AM

Orienteering (School-O) 19:08 [3] * 3.82 km (5:00 / km) +39m 4:46 / km
slept:8.0 weight:64kg shoes: Asics Gel-Hyper Tri 2

Road bike (Kantorn-Stadsskogen-Kant.) 30:00 [1]

5 PM

Running (road) 1:03:56 [1] 11.32 km (5:39 / km) +61m 5:30 / km
shoes: Asics Gel-Contend 3

7 PM

Stretching (& Blackrole) 15:00 [0]

11 PM

Strenght (Core Strenght & Pull ups) 15:00 [4]

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