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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ryan

In the 7 days ending Feb 21, 2015:

activity # timemileskm+m
  Bike Trainer1 1:52:40 31.07(3:38) 50.0(2:15)
  Physio4 50:00
  Core1 30:00
  Run1 15:07 1.74(8:41) 2.8(5:24)
  Total6 3:27:47 32.81 52.8

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2:07
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Saturday Feb 21, 2015 #

8 AM

Run 15:07 [3] 2.8 km (5:24 / km)

over to Bateman's
9 AM

Bike Trainer 1:52:40 [3] 50.0 km (2:15 / km)
ahr:147 max:178

15 min warm up
30 mim, Z2, 90 RPM
5 min, 10 Revelution surges start at 15 second left of each set. X 2
5 min rest between
10 min, 10 revolutoin srugests start 15 second left. x 1
15 min warm up
30 mim, Z2, 90 RPM


- Surgest -> increase gear twice, then an other gear, count relevtion on one leg 10 times; should be about 10 to 15 sec

Tuesday Feb 17, 2015 #

9 PM

Physio 15:00 [1]

Monday Feb 16, 2015 #

10 PM

Physio 10:00 [3]

Sunday Feb 15, 2015 #

9 AM

Physio 10:00 [1]

9 PM

Physio 15:00 [3]

Core 30:00 [3]

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