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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cso

In the 7 days ending Nov 10:

activity # timemileskm+m
  Warm up / down4 2:08:26 9.66(13:18) 15.55(8:16)
  orienteering2 1:40:41 13.4(7:31) 21.56(4:40) 26075c
  interval/tempo2 40:38 7.06(5:45) 11.37(3:34)
  runing1 35:00 4.66(7:31) 7.5(4:40) 45
  S&C1 5:00
  Total5 5:09:45 34.78 55.98 30575c

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MoTuWeThFrSaSu

Sunday Nov 10 #

11 AM

Warm up / down warm up/down 25:00 [1] 2.6 km (9:37 / km)
shoes: Nike Pegasus 35

orienteering race 51:48 [4] *** 12.9 km (4:01 / km) +60m 3:55 / km
39c shoes: Nike Pegasus 35

Warm up / down warm up/down 5:08 [1] 1.0 km (5:08 / km)
shoes: Nike Pegasus 35

Saturday Nov 9 #

11 AM

Warm up / down 28:00 [1] 2.2 km (12:44 / km)
shoes: Nike Pegasus 35

Warm up for Barcelona city race

orienteering race 38:48 [4] *** 7.16 km (5:25 / km) +200m 4:45 / km
24c shoes: Nike Pegasus 35

Mid distance city race at park güell
Slow first part with some mistake at the forest
But in the and I speed up and dind't made any mistake at the easy city part

orienteering 10:05 [2] ***** 1.5 km (6:43 / km)
12c shoes: Nike Pegasus 35

Thursday Nov 7 #

6 PM

Warm up / down warm up/down 5:06 [1] 1.0 km (5:06 / km)
shoes: Nike Pegasus 35

interval/tempo intervals 18:20 [4] 5.25 km (3:30 / km)
shoes: Nike Pegasus 35

I don't had much time, so the only warm up was the 1km jog, therefore in the begining I ran slower.
3km tempo, 1:45 jog, 2km tempo
3:43 3:40 3:44
3:19 3:17

Warm up / down 5:12 [1] 1.05 km (4:57 / km)
shoes: Nike Pegasus 35

After it 5min stretch

Tuesday Nov 5 #

5 PM

Warm up / down warm up/down 35:00 [1] 4.2 km (8:20 / km)
shoes: Nike Pegasus 35

interval/tempo intervals 22:18 [5] 6.12 km (3:39 / km)
shoes: Nike Pegasus 35

5km 150-50 each km between 3:29 and 3:31 full time 17:31 rest 1:30 1km fast 3:08

Warm up / down warm up/down 25:00 [1] 3.5 km (7:09 / km)

400jog 4×150 2,5km jog

Monday Nov 4 #

11 AM

S&C 5:00 [2]

CC2 1000m

runing 35:00 [1] 7.5 km (4:40 / km) +45m 4:32 / km

During the run stop 4 time for make 5 pull-ups at the playground

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