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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Erik_

In the 7 days ending Feb 9:

activity # timemileskm+m
  Running8 6:53:56 54.59(7:35) 87.86(4:43) 1217
  Strength1 1:00:00
  Orienteering1 16:40 2.67(6:14) 4.3(3:53) 40
  Total8 8:10:36 57.27 92.16 1257

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Sunday Feb 9 #

10 AM

Running long 1:44:30 [2] 20.61 km (5:04 / km) +525m 4:30 / km
shoes: VJ Irock 3

Sunny long run, very nice, met lots of orienteers in different places!

Saturday Feb 8 #

1 PM

Running warm up/down 28:39 [1] 5.35 km (5:21 / km) +20m 5:15 / km
shoes: VJ Xspeed

Orienteering tempo (sprint) 16:40 [3] 4.3 km (3:53 / km) +40m 3:42 / km
shoes: VJ Xspeed

Winter sprint series Oberlaa (1st place). Beginning and last part were quite fun, the middle part just running. Very easy in comparison to the last sprints I did in Guangdong. But a good session anyway.

Friday Feb 7 #

5 PM

Running 1:00:30 [1] 10.86 km (5:34 / km) +295m 4:54 / km
shoes: VJ Irock 3

muddy trails with headlamp in the dark.

Thursday Feb 6 #

9 AM

Running 30:26 [1] 6.35 km (4:48 / km) +137m 4:20 / km
shoes: Nike

4 PM

Running warm up/down 22:15 [1] 4.9 km (4:32 / km) +5m 4:31 / km
shoes: Adidas adizero 4

Running tempo 44:01 [4] 12.0 km (3:40 / km)
shoes: Adidas adizero 4

Tempo run with Hamza on Hauptallee.

Wednesday Feb 5 #

11 AM

Strength 1:00:00 [1]

Agility
Split squats 85kg
Hip thrust 105kg
Deadlift 95kg
Bench press 50kg

Felt much better than last week! Recovery makes sense after all.

Running intervals 9:31 [3] 2.03 km (4:41 / km)
shoes: Adidas adizero 4

5x 100m (15.0"), 200m jog rest, + 400m WU/WD
12 PM

Running 53:34 [2] 11.63 km (4:36 / km) +215m 4:13 / km

Monday Feb 3 #

1 PM

Running 1:00:30 [2] 14.13 km (4:17 / km) +20m 4:15 / km
shoes: Adidas ultraboost

Gym closed today. Rainy weather. Did a 60 min rattle instead.

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