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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kslau

In the 7 days ending Jul 27:

activity # timemileskm+m
  Running3 1:17:59 8.24(9:28) 13.26(5:53)
  Orienteering Training1 19:37 2.11(9:19) 3.39(5:47) 9
  Total4 1:37:36 10.35(9:26) 16.65(5:52) 9

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Saturday Jul 27 #

5 PM

Orienteering Training 19:37 [4] 3.39 km (5:47 / km) +9m 5:43 / km
ahr:168 max:196 shoes: Saucony Liberty ISO

Y2Y Park O in Kowloon Park
course is ok

Thursday Jul 25 #

7 PM

Running 25:47 [4] 3.98 km (6:29 / km)
ahr:147 max:174 shoes: Saucony Kinvara8

3 x 1.2km with sufficient rest

400m 1:56.5
400m 1:58.5
400m 1:54.9

400m 1:53.9
400m 1:54.4
400m 1:55.1

400m 1:54.5
400m 1:57.2
400m 1:53.6
8 PM

Running 5:34 [4] 1.22 km (4:34 / km)
ahr:160 max:174 shoes: Saucony Kinvara8

1.2km

400m 1:50.3
400m 1:52.2
400m 1:49.2

Running 2:44 [1] 0.46 km (5:57 / km)
ahr:144 max:156 shoes: Saucony Kinvara8

warm down

Monday Jul 22 #

7 PM

Running 6:23 [2] 1.1 km (5:48 / km)
ahr:123 max:161 shoes: Saucony Liberty ISO

warm up

Running 37:31 [4] 6.5 km (5:46 / km)
ahr:167 max:203 shoes: Saucony Kinvara8

5 to 1 lap

400m 2:03.7
400m 1:58.4
400m 1:57.8
400m 1:55.3
400m 1:53.7

400m 1:55.5
400m 1:55.2
400m 1:53.5
400m 1:50.6

400m 1:50.2
400m 1:51.4
400m 1:47.5

400m 1:45.3
400m 1:43.7

400m 1:26.1

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