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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: zolib

In the 31 days ending Oct 31, 2019:

activity # timemileskm+m
  Running50 14:45:50 110.68(8:00) 178.13(4:58) 3130
  Orienteering16 13:00:27 67.64(11:32) 108.86(7:10) 4670
  Orienteering (Sprint)7 2:06:00 18.33(6:52) 29.5(4:16) 630
  Streching/Rolling6 1:50:00
  S/C1 1:35:00
  Cross Training 1 1:00:00
  Indoor Cycling1 40:00
  Total59 34:57:17 196.66 316.49 8430
  [1-5]55 33:07:17

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Thursday Oct 31, 2019 #

4 PM

Cross Training 1:00:00 [1]

Wednesday Oct 30, 2019 #

9 AM

Orienteering 49:10 [2] **** 5.15 km (9:33 / km) +340m 7:11 / km
shoes: NVII F1

3 PM

Running warm up/down 7:25 [2] 1.5 km (4:57 / km) +60m 4:07 / km
shoes: NVII XXC crazy light

Orienteering (Sprint) 11:50 [5] *** 3.0 km (3:57 / km) +80m 3:29 / km
shoes: NVII XXC crazy light

Running warm up/down 5:15 [1] 1.0 km (5:15 / km) +10m 5:00 / km
shoes: NVII XXC crazy light

Tuesday Oct 29, 2019 #

9 AM

Running warm up/down 11:40 [1] 2.5 km (4:40 / km) +10m 4:35 / km
shoes: NVII F1

Orienteering 49:05 [1] **** 5.0 km (9:49 / km) +280m 7:40 / km
shoes: NVII F1

10 AM

Running warm up/down 8:40 [1] 1.8 km (4:49 / km) +50m 4:14 / km
shoes: NVII F1

3 PM

Running warm up/down 4:20 [1] 0.75 km (5:47 / km) +10m 5:25 / km
shoes: NVII F1

Orienteering 57:20 [1] **** 4.85 km (11:49 / km) +370m 8:33 / km
shoes: NVII F1

4 PM

Running warm up/down 6:30 [1] 1.0 km (6:30 / km) +20m 5:55 / km
shoes: NVII F1

Monday Oct 28, 2019 #

9 AM

Running warm up/down 7:40 [1] 1.5 km (5:07 / km) +5m 5:02 / km
shoes: NVII F1

Orienteering intervals 45:30 [4] **** 6.6 km (6:54 / km) +220m 5:55 / km
shoes: NVII F1

10 AM

Running warm up/down 5:25 [1] 1.0 km (5:25 / km) +5m 5:17 / km
shoes: NVII F1

6 PM

Orienteering 47:15 [2] ** 6.9 km (6:51 / km) +300m 5:37 / km
shoes: NVII F1

Sunday Oct 27, 2019 #

9 AM

Running warm up/down 5:50 [1] 1.15 km (5:04 / km) +15m 4:46 / km
shoes: NVII F1

Orienteering 53:05 [1] **** 5.2 km (10:13 / km) +305m 7:54 / km
shoes: NVII F1

Running warm up/down 5:18 [1] 1.0 km (5:18 / km) +25m 4:43 / km
shoes: NVII F1

3 PM

Running warm up/down 3:25 [1] 0.6 km (5:42 / km) +20m 4:53 / km
shoes: NVII F1

Orienteering intervals 40:13 [4] **** 5.5 km (7:19 / km) +200m 6:11 / km
shoes: NVII F1

4 PM

Running warm up/down 9:35 [1] 1.4 km (6:51 / km) +90m 5:11 / km
shoes: NVII F1

Saturday Oct 26, 2019 #

Note

2 PM

Running warm up/down 9:15 [1] 1.75 km (5:17 / km) +60m 4:31 / km
shoes: NVII XXC crazy light

3 PM

Orienteering (Sprint) 9:45 [4] ** 2.3 km (4:14 / km) +50m 3:49 / km
shoes: NVII XXC crazy light

Running 3:25 [1] 0.6 km (5:42 / km) +20m 4:53 / km
shoes: NVII XXC crazy light

Orienteering (Sprint) 9:30 [5] *** 2.4 km (3:57 / km) +40m 3:39 / km
shoes: NVII XXC crazy light

Running warm up/down 7:40 [1] 1.5 km (5:07 / km) +10m 4:57 / km
shoes: NVII XXC crazy light

7 PM

Orienteering 50:10 [3] ** 7.25 km (6:55 / km) +300m 5:44 / km
shoes: NVII F1

Friday Oct 25, 2019 #

Note
(rest day)

Thursday Oct 24, 2019 #

4 PM

Running warm up/down 20:00 [1] 3.75 km (5:20 / km) +70m 4:53 / km
shoes: NVII F1

Running 12:13 [5] 2.5 km (4:53 / km) +100m 4:04 / km
shoes: NVII F1

5 PM

Running 13:24 [4] 2.5 km (5:22 / km) +100m 4:28 / km
shoes: NVII F1

Running warm up/down 6:30 [1] 1.0 km (6:30 / km) +50m 5:12 / km
shoes: NVII F1

Wednesday Oct 23, 2019 #

5 PM

Running 35:00 [2] 8.0 km (4:23 / km) +65m 4:12 / km
shoes: Nike Zoom Pegasus Turbo 2

Tuesday Oct 22, 2019 #

4 PM

Running warm up/down 14:05 [1] 3.0 km (4:42 / km) +30m 4:28 / km
shoes: Nike Zoom Pegasus Turbo 2

Running tempo 17:20 [4] 4.9 km (3:32 / km) +20m 3:28 / km
shoes: Nike Zoom Pegasus Turbo 2

5 PM

Running warm up/down 7:35 [1] 1.5 km (5:03 / km)
shoes: Nike Zoom Pegasus Turbo 2

Monday Oct 21, 2019 #

Note
(rest day)

Sunday Oct 20, 2019 #

11 AM

Running warm up/down 11:30 [2] 2.65 km (4:20 / km)
shoes: NVII XXC crazy light

12 PM

Orienteering (Sprint) race 15:06 [5] *** 4.0 km (3:47 / km) +25m 3:40 / km
shoes: NVII XXC crazy light

Running warm up/down 10:30 [1] 2.0 km (5:15 / km)
shoes: NVII XXC crazy light

Saturday Oct 19, 2019 #

12 PM

Running warm up/down 10:10 [1] 2.0 km (5:05 / km) +40m 4:37 / km
shoes: NVII F1

Orienteering race 32:51 [4] *** 5.15 km (6:23 / km) +80m 5:55 / km
shoes: NVII F1

Running warm up/down 8:15 [1] 1.5 km (5:30 / km) +10m 5:19 / km
shoes: NVII F1

Friday Oct 18, 2019 #

10 AM

Running warm up/down 15:58 [1] 3.25 km (4:55 / km)
shoes: NVII XXC crazy light

Orienteering (Sprint) 15:04 [3] ** 3.5 km (4:18 / km) +85m 3:50 / km
shoes: NVII XXC crazy light

Running warm up/down 8:25 [1] 1.5 km (5:37 / km)
shoes: NVII XXC crazy light

Thursday Oct 17, 2019 #

10 AM

Running warm up/down 8:30 [1] 1.5 km (5:40 / km) +55m 4:47 / km
shoes: NVII F1

Orienteering 40:30 [4] *** 6.3 km (6:26 / km) +250m 5:22 / km
shoes: NVII F1

11 AM

Running warm up/down 6:04 [1] 1.0 km (6:04 / km) +15m 5:39 / km
shoes: NVII F1

4 PM

Running warm up/down 10:05 [1] 1.75 km (5:46 / km) +30m 5:18 / km
shoes: NVII XXC crazy light

Orienteering (Sprint) 15:52 [3] ** 3.4 km (4:40 / km) +120m 3:58 / km
shoes: NVII XXC crazy light

Running warm up/down 6:02 [1] 1.0 km (6:02 / km) +20m 5:29 / km
shoes: NVII XXC crazy light

Wednesday Oct 16, 2019 #

11 AM

Running warm up/down 6:53 [1] 1.32 km (5:13 / km) +10m 5:01 / km
shoes: NVII F1

Orienteering long 1:27:00 [3] *** 11.7 km (7:26 / km) +695m 5:44 / km
shoes: NVII F1

1 PM

Running warm up/down 5:28 [1] 1.0 km (5:28 / km) +10m 5:12 / km
shoes: NVII F1

6 PM

Running 23:21 [2] 5.0 km (4:40 / km)
shoes: Nike Zoom Pegasus Turbo 2

Running intervals 5:30 [4] 0.8 km (6:52 / km)
shoes: Nike Zoom Pegasus Turbo 2

Tuesday Oct 15, 2019 #

10 AM

Running warm up/down 10:20 [1] 2.0 km (5:10 / km) +20m 4:55 / km
shoes: NVII F1

Orienteering 45:00 [2] *** 5.7 km (7:54 / km) +250m 6:28 / km
shoes: NVII F1

11 AM

Running warm up/down 6:40 [1] 1.0 km (6:40 / km) +10m 6:21 / km
shoes: NVII F1

4 PM

Running warm up/down 12:54 [2] 2.5 km (5:10 / km) +70m 4:32 / km
shoes: NVII XXC crazy light

Orienteering (Sprint) 13:08 [5] *** 3.4 km (3:52 / km) +80m 3:27 / km
shoes: NVII XXC crazy light

Running warm up/down 8:11 [1] 1.5 km (5:27 / km) +20m 5:07 / km
shoes: NVII XXC crazy light

Monday Oct 14, 2019 #

Note

10 AM

Running warm up/down 10:41 [1] 2.0 km (5:21 / km) +20m 5:05 / km
shoes: NVII F1

11 AM

Orienteering 33:52 [2] *** 5.16 km (6:34 / km) +215m 5:26 / km
shoes: NVII F1

Running warm up/down 8:39 [1] 1.5 km (5:46 / km) +10m 5:35 / km
shoes: NVII F1

4 PM

Streching/Rolling 25:00 [0]

Sunday Oct 13, 2019 #

10 AM

Running warm up/down 14:38 [1] 2.51 km (5:50 / km) +55m 5:15 / km
shoes: NVII F1

Orienteering race 56:14 [5] ** 10.7 km (5:15 / km) +295m 4:37 / km
shoes: NVII F1

11 AM

Running warm up/down 13:29 [1] 2.5 km (5:24 / km) +20m 5:11 / km
shoes: NVII F1

Saturday Oct 12, 2019 #

12 PM

Running warm up/down 7:40 [1] 1.5 km (5:07 / km) +50m 4:23 / km
shoes: NVII F1

Orienteering race 50:42 [5] * 10.9 km (4:39 / km) +220m 4:14 / km
shoes: NVII F1

1 PM

Running warm up/down 12:45 [1] 2.3 km (5:33 / km) +20m 5:19 / km
shoes: NVII F1

Friday Oct 11, 2019 #

8 PM

Running 24:05 [2] 5.25 km (4:35 / km) +10m 4:33 / km
shoes: Nike Zoom Pegasus Turbo 2

Thursday Oct 10, 2019 #

4 PM

Running warm up/down 13:30 [2] 3.0 km (4:30 / km) +30m 4:17 / km
shoes: Nike Zoom Pegasus Turbo 2

Running intervals 29:15 [4] 6.3 km (4:39 / km) +40m 4:30 / km
shoes: Nike Zoom Pegasus Turbo 2

5 PM

Running warm up/down 9:30 [1] 1.75 km (5:26 / km) +20m 5:08 / km
shoes: Nike Zoom Pegasus Turbo 2

Streching/Rolling 25:00 [0]

Wednesday Oct 9, 2019 #

4 PM

Running warm up/down 3:50 [1] 0.75 km (5:07 / km) +20m 4:31 / km
shoes: Nike Epic React

Orienteering (Sprint) 35:45 [3] *** 7.5 km (4:46 / km) +150m 4:20 / km
shoes: Nike Epic React

5 PM

Running warm up/down 16:55 [1] 3.0 km (5:38 / km) +50m 5:12 / km
shoes: Nike Epic React

Streching/Rolling 15:00 [0]

Tuesday Oct 8, 2019 #

4 PM

Running tempo 55:30 [4] 12.5 km (4:26 / km) +340m 3:55 / km
shoes: NVII F2

5 PM

Running warm up/down 9:40 [1] 1.7 km (5:41 / km) +30m 5:14 / km
shoes: NVII F2

Monday Oct 7, 2019 #

7 PM

Indoor Cycling 40:00 [1]
shoes: Nike Epic React

Sunday Oct 6, 2019 #

10 AM

Running warm up/down 6:55 [2] 1.5 km (4:37 / km) +30m 4:12 / km
shoes: NVII F1 crazy light

Orienteering 42:30 [3] ** 6.8 km (6:15 / km) +350m 4:58 / km
shoes: NVII F1 crazy light

11 AM

Running warm up/down 5:17 [1] 1.0 km (5:17 / km) +10m 5:02 / km
shoes: NVII F1 crazy light

Saturday Oct 5, 2019 #

4 PM

Running 40:45 [3] 10.0 km (4:05 / km) +75m 3:56 / km
shoes: Nike Epic React

Friday Oct 4, 2019 #

4 PM

Running 37:55 [1] 7.5 km (5:03 / km) +115m 4:42 / km
shoes: Nike Epic React

5 PM

Streching/Rolling 20:00 [0]

Thursday Oct 3, 2019 #

4 PM

Running long 1:23:55 [4] 18.0 km (4:40 / km) +520m 4:04 / km
shoes: Nike Epic React

7 PM

Streching/Rolling 15:00 [0]

Wednesday Oct 2, 2019 #

4 PM

Running warm up/down 3:25 [1] 0.65 km (5:15 / km) +10m 4:53 / km
shoes: Nike Epic React

S/C 1:35:00 [1]
shoes: Nike Epic React

6 PM

Streching/Rolling 10:00 [0]

Tuesday Oct 1, 2019 #

4 PM

Running warm up/down 13:00 [1] 1.8 km (7:13 / km) +40m 6:30 / km
shoes: NVII F1 crazy light

Running tempo 50:00 [4] 9.5 km (5:16 / km) +300m 4:33 / km
shoes: NVII F1 crazy light

Running warm up/down 12:15 [2] 2.15 km (5:42 / km) +160m 4:09 / km
shoes: NVII F1 crazy light

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