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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loefaas

In the 7 days ending Jul 6, 2014:

activity # timemileskm+m
  Orienteering2 2:03:49 14.76(8:23) 23.76(5:13) 39
  Running5 2:02:11 17.18(7:07) 27.65(4:25) 133
  Intervals1 32:54 5.29(6:13) 8.51(3:52) 18
  Strength1 20:00
  Total6 4:58:54 37.23 59.92 190
  [1-5]6 4:56:20

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MoTuWeThFrSaSu

Sunday Jul 6, 2014 #

11 AM

Running warm up/down 11:30 intensity: (29 @0) + (6:08 @1) + (4:53 @2) **** 2.34 km (4:56 / km) +14m 4:47 / km
ahr:140 max:149 shoes: X-talon 212

Orienteering race 1:30:31 intensity: (1:32 @1) + (12:20 @2) + (1:00:11 @3) + (16:28 @4) 17.34 km (5:13 / km) +39m 5:10 / km
ahr:165 max:174 shoes: X-talon 212

Saturday Jul 5, 2014 #

3 PM

Running warm up/down 10:00 intensity: (42 @0) + (3:26 @1) + (4:54 @2) + (58 @3) 2.24 km (4:28 / km) +8m 4:23 / km
ahr:142 max:163 shoes: X-talon 212

Orienteering race 33:18 intensity: (15 @0) + (38 @1) + (6:07 @2) + (16:40 @3) + (7:49 @4) + (1:49 @5) ***** 6.42 km (5:11 / km)
ahr:165 max:182 shoes: X-talon 212

Running warm up/down 5:07 intensity: (54 @1) + (4:13 @2) 1.0 km (5:07 / km) +1m 5:06 / km
ahr:147 max:153 shoes: X-talon 212

Thursday Jul 3, 2014 #

4 PM

Intervals 32:54 intensity: (17 @0) + (2:10 @1) + (8:03 @2) + (9:56 @3) + (12:28 @4) 8.51 km (3:52 / km) +18m 3:49 / km
ahr:163 max:178 shoes: NB 890

Intervals crossing between people, looking at nice (scrappy) cars and breathing lead-acid fumes since powermeet have come to town with about 20000 old american cars.. Lot of people (greasers) and seemed that they never seen a runner before. :-)

Wednesday Jul 2, 2014 #

7 PM

Running 26:13 intensity: (24 @0) + (3:21 @1) + (12:17 @2) + (9:45 @3) + (26 @4) 6.32 km (4:09 / km) +38m 4:02 / km
ahr:154 max:171 shoes: NB 890

Late evening training, so just the standard with semi-hard on the lit track.

Tuesday Jul 1, 2014 #

5 PM

Running 30:31 [2] 7.11 km (4:18 / km) +24m 4:13 / km
shoes: Adidas Energy Boost (II)

easy run, still stiff from sunday. Some gym afterwards.

Strength 20:00 [1]

Monday Jun 30, 2014 #

6 PM

Running 38:50 intensity: (27 @0) + (7:14 @1) + (31:09 @2) 8.65 km (4:29 / km) +48m 4:22 / km
ahr:146 max:158 shoes: Saucony Triumph (III)

Tough day today. Tired from yesterday so just a easy run.

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