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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Alvarocasado

In the 1 days ending Sep 18, 2020:

activity # timemileskm+mload
  Run2 1:10:52 8.93(7:56) 14.37(4:56) 8116.8
  Orienteering Sprint1 25:45 2.78(9:16) 4.47(5:45) 7020 /22c90%21.2
  Total2 1:36:37 11.71(8:15) 18.84(5:08) 15120 /22c90%38.0

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Fr

Friday Sep 18, 2020 #

10 AM

Run 40:06 intensity: (8:00 @1) + (30:06 @2) + (2:00 @3) 9.16 km (4:23 / km) +8m 4:22 / km
ahr:138 max:152 shoes: Salomon Sonic 3 Balance

Next to the river testing gluteus after yesterday’s physiotherapy
6 PM

Run warm up/down 20:42 intensity: (15:00 @1) + (5:00 @2) + (42 @3) 3.75 km (5:31 / km) +50m 5:10 / km
ahr:133 max:147 shoes: Slab XA amphib2

Orienteering Sprint intervals 25:45 intensity: (2:00 @2) + (4:00 @3) + (5:45 @4) + (14:00 @5) *** 4.47 km (5:45 / km) +70m 5:20 / km
ahr:156 max:193 spiked:20/22c shoes: Slab XA amphib2

Mass start sprint orienteering intervals with forking
5x3’ aproximated
Though after a heavy rain what left all the ground full of mud between the buildings. Become super hard run through the mud and Aquiles feels weird after that big effort.
Resting 2-2:30 minutes between the intervals waiting the

Run warm up/down 10:04 [1] 1.46 km (6:53 / km) +22m 6:24 / km
ahr:116 max:130 shoes: Slab XA amphib2

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