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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ruhis

In the 7 days ending Dec 20, 2016:

activity # timemileskm+m
  Running2 1:30:00 7.83 12.6
  Orienteering1 1:12:00 6.42(11:13) 10.33(6:58) 183
  Flexi-Bar1 31:35
  Running technique exercises2 30:00
  Circuit training etc.1 30:00
  Total5 4:13:35 14.25 22.93 183

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WeThFrSaSuMoTu

Tuesday Dec 20, 2016 #

7 PM

Running warm up/down 20:00 [2]

Running technique exercises 15:00 [3]

Running intervals (4x1000m/200m) 25:00 intensity: (5:00 @3) + (10:00 @4) + (10:00 @5) 4.6 km (5:26 / km)

C • COB 3

Monday Dec 19, 2016 #

8 PM

Flexi-Bar 31:35 [1]

Sunday Dec 18, 2016 #

11 AM

Orienteering (street/sprint-o) 1:12:00 intensity: (12:00 @2) + (32:00 @3) + (28:00 @4) 10.33 km (6:58 / km) +183m 6:24 / km

Korttelirastit, Itä-Pasila - Vallila.

Saturday Dec 17, 2016 #

Circuit training etc. 30:00 [1]

Thursday Dec 15, 2016 #

7 PM

Running warm up/down 25:00 [2] 4.0 km (6:15 / km)

Running technique exercises 15:00 [3]

Running (4x800m/200m) 20:00 intensity: (10:00 @3) + (10:00 @4) 4.0 km (5:00 / km)

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