Training Log Archive: 3x3In the 7 days ending Nov 13, 2016:
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Mo | Tu | We | Th | Fr | Sa | Su |
Running (rozgrzewka) 8:10 [1] 1.68 km (4:51 / km) +15m 4:39 / km
Orienteering forest (5 dias do Rio E3 - long) 54:46 *** 8.48 km (6:28 / km) +59m 6:14 / km
spiked:16/20c
Orienteering urban (5 dias do Rio E2 - sprint) 23:31 * 4.76 km (4:57 / km) +15m 4:52 / km
ahr:140 max:148 spiked:10/10c
Orienteering forest (5 dias do Rio E1 - middle) 38:06 ** 4.8 km (7:56 / km) +90m 7:15 / km
ahr:119 max:144
Orienteering urban (wojskowyTEST sprint relay) 19:54 *** 4.68 km (4:15 / km) +130m 3:44 / km
ahr:176 max:184 spiked:16/18c
Orienteering forest (wojskowy TEST long) 1:00:59 *** 11.6 km (5:15 / km) +145m 4:57 / km
ahr:171 max:179 spiked:12/29c
Orienteering forest (wojskowy TEST middle) 25:47 *** 5.49 km (4:42 / km) +65m 4:26 / km
ahr:177 max:184 spiked:7/18c
Orienteering forest (TT - cz. I) 28:55 *** 4.03 km (7:11 / km) +90m 6:27 / km
ahr:141 max:157 spiked:10/13c
Orienteering forest (TT - cz. II) 23:12 *** 3.28 km (7:04 / km) +70m 6:23 / km
ahr:140 max:154 spiked:7/10c