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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alex_Z

In the 7 days ending Aug 21, 2016:

activity # timemileskm+m
  Orienteering9 2:55:26 14.89(11:47) 23.96(7:19) 17648 /48c100%
  Cross-Country2 2:19:57 15.5(9:02) 24.94(5:37) 61
  Waking.4 1:34:09 5.39(17:29) 8.67(10:52) 74
  Swimming2 7:49 0.37(21:13) 0.59(13:11)
  Climbing4 6:31 0.27(24:23) 0.43(15:09) 66
  Total21 7:03:52 36.41(11:39) 58.59(7:14) 37748 /48c100%
  [1-5]16 5:27:34

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MoTuWeThFrSaSu

Sunday Aug 21, 2016 #

10 AM

Orienteering warm up/down (O0event) 13:07 [2] 1.61 km (8:09 / km) +12m 7:51 / km
ahr:118 max:132 shoes: Icebug Spirit_4_OLX

Gremyachka, Tambov. Visiting the Tambov wolf - 2016, 3d day, Classic.
Warm up - jogging.
11 AM

Orienteering race (O-event) 38:57 [4] *** 5.6 km (6:57 / km) +64m 6:35 / km
ahr:153 max:168 spiked:16/16c shoes: Icebug Spirit_4_OLX

Gremyachka, Tambov. Visiting the Tambov wolf - 2016, 3d day, Classic.
H55 - 5,0km - 16 controls - 0:38:57 - 1st place - 19 persons - K=1,120. Losses: ~2'20". Very hot, +32C.
Total result for 2 days (sum of time): 1st place.
12 PM

Orienteering warm up/down (O-event) 13:14 [2] 1.61 km (8:13 / km) +3m 8:09 / km
ahr:124 max:128 shoes: Icebug Spirit_4_OLX

Gremyachka, Tambov. Visiting the Tambov wolf - 2016, 2d day, Classic.
Warm down - jogging.

H55 - Splits

Saturday Aug 20, 2016 #

10 AM

Orienteering warm up/down (O-event) 11:59 [1] 1.54 km (7:47 / km) +7m 7:37 / km
ahr:109 max:121 shoes: Icebug Spirit_4_OLX

Gremyachka, Tambov. Visiting the Tambov wolf - 2016, 2d day, Classic.
Warm up - jogging.
11 AM

Orienteering race (O-event) 39:20 [4] *** 5.44 km (7:14 / km) +53m 6:54 / km
ahr:153 max:171 spiked:17/17c shoes: Icebug Spirit_4_OLX

Gremyachka, Tambov. Visiting the Tambov wolf - 2016, 2d day, Classic.
H55 - 5,0km - 17 controls - 0:39:20 - 1st place - 20 persons - K=1,088. Losses: ~1'30".
12 PM

Orienteering warm up/down (O-event) 15:48 [2] 1.7 km (9:18 / km) +20m 8:47 / km
ahr:127 max:135 shoes: Icebug Spirit_4_OLX

Gremyachka, Tambov. Visiting the Tambov wolf - 2016, 2d day, Classic.
Warm down - jogging.
3 PM

Swimming 5:40 [1] 0.5 km (11:17 / km)

Cna river, Tambov. Freestyle swimming.

H55 - Splits

Friday Aug 19, 2016 #

Event: Visiting the Tambov wolf - 2016
 
4 PM

Orienteering warm up/down (O-event) 10:33 [2] 1.54 km (6:51 / km) +2m 6:48 / km
ahr:120 max:135 shoes: Icebug Spirit_4_OLX

Suburban Forest, Tambov. Visiting the Tambov wolf - 2016, 1st day, Sprint.
Warm up - jogging.
5 PM

Orienteering race (O-event) 20:54 [3] *** 3.43 km (6:06 / km) +9m 6:01 / km
ahr:159 max:169 spiked:15/15c shoes: Icebug Spirit_4_OLX

Suburban Forest, Tambov. Visiting the Tambov wolf - 2016, 1st day, Sprint.
H55 - 3,3km - 15 controls - 0:20:54 - 1st place - 18 persons - K=1,039. Losses: ~50".
6 PM

Orienteering warm up/down (O-event) 11:34 [2] 1.49 km (7:46 / km) +6m 7:37 / km
ahr:127 max:135 shoes: Icebug Spirit_4_OLX

Suburban Forest, Tambov. Visiting the Tambov wolf - 2016, 1st day, Sprint.
Warm down - jogging.
7 PM

Swimming 2:09 [0] 0.09 km (23:38 / km)

Cna river, Tambov. Freestyle swimming.

H55 - Splits

Wednesday Aug 17, 2016 #

9 AM

Waking. 27:10 [0] 2.36 km (11:31 / km) +13m 11:12 / km
shoes: Ecco Hayden

Volgogradsky Prospekt - Ugreshsky driveway. Waking.
6 PM

Waking. 22:41 [0] 2.08 km (10:54 / km) +26m 10:16 / km
shoes: Ecco Hayden

Ugreshsky driveway - Volgogradsky Prospekt. Waking.
7 PM

Climbing 1:29 [1] 0.12 km (12:22 / km) +13m 8:01 / km
shoes: Ecco Hayden

Up stairs 7 floors.
8 PM

Cross-Country intervals (Training) 56:42 [3] 10.36 km (5:28 / km) +19m 5:25 / km
ahr:136 max:161 shoes: Mizuno Wave Ride 19

Black Lake, Moscow Region. Cross with intervals: 5x0,4 + 0,4 jogging - 1:29; 1:28; 1:27; 1:28; 1:28.
9 PM

Climbing 1:34 [1] 0.14 km (11:11 / km) +18m 6:49 / km
ahr:123 max:132 shoes: Mizuno Wave Ride 19

Up stairs 7 floors.

Tuesday Aug 16, 2016 #

9 AM

Waking. 22:29 [0] 2.23 km (10:05 / km) +8m 9:54 / km
shoes: Ecco Hayden

Volgogradsky Prospekt - Ugreshsky driveway. Waking.
6 PM

Waking. 21:49 [0] 2.0 km (10:55 / km) +27m 10:13 / km
shoes: Ecco Hayden

Ugreshsky driveway - Volgogradsky Prospekt. Waking.
7 PM

Climbing 1:37 [1] 0.07 km (23:06 / km) +14m 11:33 / km
shoes: Ecco Hayden

Up stairs 7 floors.
8 PM

Cross-Country 1:23:15 [3] 14.58 km (5:43 / km) +42m 5:38 / km
ahr:130 max:144 shoes: Mizuno Wave Ride 19

City park Kuskovo. Jogging with map in free pace.
9 PM

Climbing 1:51 [1] 0.1 km (18:30 / km) +21m 9:01 / km
ahr:116 max:122 shoes: Mizuno Wave Ride 19

Up stairs 7 floors.

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