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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: FrankTownley

In the 7 days ending Dec 10, 2017:

activity # timemileskm+m
  Orienteering2 3:35:46 18.07(11:56) 29.08(7:25) 42224 /43c55%
  Running trail/terrain4 3:08:14 22.24(8:28) 35.79(5:16) 432
  Running track/road4 2:19:44 18.03(7:45) 29.01(4:49) 141
  Stretching/rolling7 1:10:00
  Drills6 54:16 0.2 0.32
  Cross training4 50:00
  Total18 11:58:00 58.53 94.2 99524 /43c55%
  [1-5]15 10:38:44
averages - sleep:7.5

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MoTuWeThFrSaSu

Sunday Dec 10, 2017 #

9 AM

Cross training 10:00 [1]

10 AM

Running trail/terrain 4:16 [1] 0.65 km (6:34 / km) +6m 6:16 / km
shoes: O shoes

Orienteering long 1:36:08 [4] 12.38 km (7:46 / km) +212m 7:09 / km
spiked:16/30c shoes: O shoes

Cross training 10:00 [1]

9 PM

Stretching/rolling 10:00 [0]
slept:7.5

Saturday Dec 9, 2017 #

8 AM

Running track/road warm up/down 5:50 [1] 1.09 km (5:21 / km)
shoes: Nike zoom pegasus 33

9 AM

Running track/road tempo 17:56 [4] 5.0 km (3:35 / km) +10m 3:33 / km
shoes: Nike zoom pegasus 33

Running track/road 15:22 [1] 2.62 km (5:52 / km) +18m 5:40 / km
shoes: Nike zoom pegasus 33

1 PM

Orienteering long 1:59:38 [3] 16.7 km (7:10 / km) +210m 6:44 / km
spiked:8/13c shoes: O shoes

9 PM

Drills 9:00 [1]

10 PM

Stretching/rolling 10:00 [0]

Friday Dec 8, 2017 #

6 PM

Cross training 5:00 [1]

Running trail/terrain 38:28 [2] 7.94 km (4:51 / km) +62m 4:40 / km
shoes: Nike zoom pegasus 33

Cross training 5:00 [1]

10 PM

Stretching/rolling 10:00 [0]

Thursday Dec 7, 2017 #

5 PM

Running track/road intervals 53:13 [4] 9.82 km (5:25 / km) +113m 5:07 / km
shoes: Nike zoom pegasus 33

9 PM

Drills 9:00 [1]

Stretching/rolling 10:00 [0]

Wednesday Dec 6, 2017 #

6 PM

Running trail/terrain 1:17:46 [3] 15.5 km (5:01 / km) +104m 4:51 / km
shoes: Nike zoom pegasus 33

10 PM

Drills 9:00 [1]

Stretching/rolling 10:00 [0]

Tuesday Dec 5, 2017 #

6 PM

Cross training 10:00 [1]

Running track/road 6:20 [1] 1.35 km (4:41 / km)

Drills 9:16 [0] 0.32 km (28:58 / km)

Running track/road intervals 30:16 [4] 7.67 km (3:57 / km)

Running track/road warm up/down 10:47 [1] 1.46 km (7:23 / km)

Cross training 10:00 [1]

10 PM

Drills 9:00 [1]

Stretching/rolling 10:00 [0]

Monday Dec 4, 2017 #

5 PM

Running trail/terrain 1:07:44 [3] 11.7 km (5:47 / km) +260m 5:13 / km
shoes: Nike zoom pegasus 33

9 PM

Drills 9:00 [1]

Stretching/rolling 10:00 [0]

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