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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: orient_md

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Running5 3:56:19 29.57(7:59) 47.59(4:58) 385
  BBA2 42:24 2.49 4.0
  Bike1 34:24 5.05(6:49) 8.13(4:14)
  Orienteering Line1 24:57 3.21(7:47) 5.16(4:50) 66
  Total7 5:38:04 40.31 64.88 451
averages - sleep:8

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MoTuWeThFrSaSu

Saturday Oct 22, 2016 #

10 AM

Running warm up/down 21:53 [2] 3.84 km (5:42 / km) +71m 5:13 / km
slept:9.0 shoes: Asics Gel Kayano

Orienteering Line 24:57 [3] 5.16 km (4:50 / km) +66m 4:33 / km
shoes: Asics Gel Kayano

This race I had in 2014 at Winter Cup Stage: in that day I ran it in 28min! Today with low tempo - 25min

Friday Oct 21, 2016 #

5 PM

Running long 1:02:40 [3] *** 12.88 km (4:52 / km) +183m 4:33 / km
slept:8.0 shoes: Asics Gel Kayano

Thursday Oct 20, 2016 #

5 PM

Running warm up/down 21:21 [1] 4.0 km (5:20 / km)
slept:7.5 shoes: Asics Gel Kayano

Running tempo 16:10 [4] 4.2 km (3:51 / km)
shoes: Asics Gel Kayano

Running warm up/down 11:21 [1] 2.0 km (5:41 / km)
shoes: Asics Gel Kayano

Wednesday Oct 19, 2016 #

9 AM

Bike 34:24 [3] 8.13 km (4:14 / km)
slept:8.0

BBA 20:00 [2]

10tractiuni
22flotari
5min coarda - 546ori
170 press direct
170 press lateral
2 ori scarile 11 etaje - 1.12, 1.09
5 PM

Running tempo 47:13 [4] 10.5 km (4:30 / km) +131m 4:14 / km
shoes: Asics Gel Kayano

Tuesday Oct 18, 2016 #

8 AM

BBA 22:24 [1] 4.0 km (5:36 / km)
slept:7.5 shoes: Asics Gel Kayano

Alergare 4km
Coarda 5min
Tractiuni 11
Flotari 22
Press direct 165
Press laterla 165
Scara 2ori - 11 etaje - 1.19, 1.12
--- total 50min
5 PM

Running warm up/down 20:48 [2] 4.0 km (5:12 / km)
shoes: Asics Gel Kayano

Running intervals 27:53 [3] 5.17 km (5:24 / km)
shoes: Asics Gel Kayano

Running warm up/down 7:00 [1] 1.0 km (7:00 / km)
shoes: Asics Gel Kayano

Monday Oct 17, 2016 #

Note
slept:8.0 (rest day)

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