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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kslau

In the 7 days ending Mar 23:

activity # timemileskm+m
  Running4 1:02:13 7.43(8:22) 11.96(5:12) 36
  Orienteering Competition1 18:06 2.09(8:40) 3.36(5:23) 28
  Total5 1:20:19 9.52(8:26) 15.32(5:15) 64

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SuMoTuWeThFrSa

Thursday Mar 21 #

7 PM

Running 9:01 [1] 1.33 km (6:47 / km)
ahr:121 max:140 shoes: Saucony Kinvara8

warm up

Running 23:41 [4] 5.0 km (4:44 / km)
ahr:166 max:186 shoes: Saucony Kinvara8

squad 5k test
planned to push after 3km in order to test if there will be any pain
not much pain at all

200m 59s
400m 122s
400m 117s
400m 116s
400m 119s
400m 120s
400m 122s
400m 117s
400m 106s
400m 106s
400m 105s
400m 103s
400m 104s
8 PM

Running 6:19 [1] 0.87 km (7:16 / km)
ahr:138 max:148 shoes: Saucony Kinvara8

warm down

Tuesday Mar 19 #

8 PM

Running 6:11 [1] 1.32 km (4:41 / km)
ahr:114 max:159 shoes: Saucony Kinvara8

warm up

Running 9:15 [3] 2.13 km (4:21 / km) +36m 4:00 / km
ahr:160 max:189 shoes: Saucony Kinvara8

short running and do the fitness afterwards
no pain at all
9 PM

Running 7:46 [1] 1.31 km (5:56 / km)
ahr:143 max:158 shoes: Saucony Kinvara8

warm down

Sunday Mar 17 #

10 AM

Orienteering Competition 18:06 [5] 3.36 km (5:23 / km) +28m 5:10 / km
ahr:175 max:191 shoes: Saucony Kinvara8

Sprint ranking in Tin Shui Wai Park
perform better than expected

foot pain afterwards

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