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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Career Move

In the 7 days ending Mar 24:

activity # timemileskm+m
  Walk5 7:30:00 28.99(15:31) 46.66(9:39)
  Bike1 4:01:42 62.88(15.6/h) 101.19(25.1/h)
  S&C1 1:20:00
  Bike turbo1 40:00
  Total6 13:31:42 91.87 147.85
averages - weight:150lbs

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Sunday Mar 24 #

Bike tempo 3:06:42 [5] 84.19 km (27.1 kph)
ahr:149 max:175

8.05k 15.46
8.05k 15.33

Bike warm up/down 55:00 [1] 17.0 km (18.5 kph)

Friday Mar 22 #

Walk 1:30:00 [3] 6.0 mi (15:00 / mi)
weight:150lbs

Thursday Mar 21 #

Walk 1:00:00 [3] 6.0 km (10:00 / km)

Wednesday Mar 20 #

Walk 1:30:00 [3] 10.0 km (9:00 / km)

S&C 1:20:00 [3]

Deadlifts 4*4@100
Belt squats 3*8@85 + 5@80 with 3 sec pause
Watt bike 10*30sec watts >400, 30 sec rec except 6th and last rep <400. Extra min rec after 6th rep

Tuesday Mar 19 #

Walk 1:30:00 [3] 9.0 km (10:00 / km)

Monday Mar 18 #

Bike turbo intervals 20:00 [3]
ahr:143 max:172 (injured) (sick)

5 min Wu
10 x 40sec hard 20 sec easy
5 min cd

Bike turbo tempo 10:00 [3]
ahr:151 max:157

Bike turbo warm up/down 10:00 [1]
ahr:105

Walk 2:00:00 [3] 12.0 km (10:00 / km)

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