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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ChrisG

In the 7 days ending Sep 29:

activity # timemileskm+m
  Road Biking3 2:12:14 35.42(16.1/h) 57.0(25.9/h) 380
  Strength1 37:30
  Swimming1 23:33 0.62(37:54) 1.0(23:33)
  Total3 3:13:17 36.04 58.0 380
averages - weight:79.2kg

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Wednesday Sep 25 #

Note
weight:79.2kg

5 PM

Road Biking (Aeroad) 1:00:57 [3] 28.5 km (28.1 kph) +200m
shoes: Specialized Expert Road

An amble round Silverknowes getting a bit wet. Again.

Tuesday Sep 24 #

Note
weight:79.2kg

5 PM

Road Biking (Commute) 21:08 [3] 9.5 km (27.0 kph) +30m
shoes: Specialized Pro Carbon Road

Strength 37:30 [3]

3x5x120kg leg press - power out and sloooow in
3x5x65kg leg curl
3x5x90 leg extensions
3x5x50 single leg press - down to 45 to get powwwwer from right
3x5x13.75 leg pull through
3x10 Copenhagens
3x5x40 single leg extensions
3x5x30kg single leg curl

Plank seq x30s
Sit-up x 20
Press up x20
Russian twistx50 w/ 12lbs
20x dips

Swimming 23:33 [3] 1.0 km (23:33 / km)

Road Biking (Commute) 4:45 [3] 1.4 km (17.7 kph) +20m
shoes: Specialized Pro Carbon Road

Monday Sep 23 #

7 AM

Road Biking (Commute) 45:24 [3] 17.6 km (23.3 kph) +130m
shoes: Specialized Pro Carbon Road

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