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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kslau

In the 7 days ending Apr 28:

activity # timemileskm+m
  Walking1 4:59:26 5.39(55:31) 8.68(34:30) 465
  Badminton1 2:00:00
  Orienteering Training1 1:43:06 3.39(30:23) 5.46(18:53) 262
  Running2 1:20:46 7.28(11:05) 11.72(6:53) 172
  Total5 10:03:18 16.07 25.86 899

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Saturday Apr 28 #

2 PM

Walking 4:59:26 [1] 8.68 km (34:30 / km) +465m 27:13 / km
ahr:99 max:152 shoes: Hoka One One Challenger ATR 3

Tape placing in Tai Mo Shan

Thursday Apr 26 #

7 PM

Running 50:16 [4] 6.5 km (7:44 / km)
ahr:152 max:200 shoes: Hoka One One Clayton 2

Interval training
running a bit slower as there is ranking on Sunday

200 - 2mins
400 - 4mins
600 - 6mins
4 set

200 48.7
400 98.9
600 151.2

200 44.2
400 92.7
600 144.2

200 39.0
400 89.3
600 138.6

200 36.9
400 87.2
600 134.1

Wednesday Apr 25 #

7 PM

Badminton 2:00:00 [2]
shoes: Asics Gel-D5 Skyspeed 3

Monday Apr 23 #

8 PM

Running 30:30 [3] 5.22 km (5:51 / km) +172m 5:01 / km
ahr:159 max:180 shoes: Hoka One One Clayton 2

Running up to Tsz Wan Shan and back to Hammer Hill Sports Ground

Sunday Apr 22 #

11 AM

Orienteering Training 1:43:06 [3] *** 5.46 km (18:53 / km) +262m 15:14 / km
ahr:152 max:175 shoes: Inov8 X-Talon 212 [G/B]

Technical training in Pai Tau Hang
not difficult course but keep making mistakes because of sleepy

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