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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jac

In the 7 days ending Apr 1, 2012:

activity # timemileskm+m
  Orientering4 3:08:39 17.2(10:58) 27.68(6:49) 157
  Cykel2 2:32:10 23.02(9.1/h) 37.05(14.6/h) 326
  Löpning4 2:27:07 14.64(10:03) 23.56(6:15) 46
  Ellipsmaskin2 1:45:32
  Roddmaskin 1 8:56
  Total8 10:02:24 54.87 88.3 529
  [1-5]8 10:00:42

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MoTuWeThFrSaSu

Sunday Apr 1, 2012 #

10 AM

Orientering race 1:15:18 [4] 12.0 km (6:17 / km)
shoes: Inov-8 Oroc 280

Löpning warm up/down 45:00 [2] 7.5 km (6:00 / km)
shoes: IceBug Anima

Saturday Mar 31, 2012 #

12 PM

Orientering race 37:04 intensity: (19 @2) + (1:23 @3) + (6:49 @4) + (28:33 @5) 6.26 km (5:55 / km) +30m 5:47 / km
ahr:181 max:198

Löpning warm up/down 25:00 [3] 3.5 km (7:09 / km)
shoes: Inov-8 Oroc 280

3 PM

Cykel long (MTB-O) 2:02:44 intensity: (10:53 @1) + (1:10:17 @2) + (38:53 @3) + (2:41 @4) 24.24 km (11.9 kph) +235m
ahr:131 max:167 shoes: KHS Alite (MTB)

Friday Mar 30, 2012 #

6 PM

Orientering 44:59 [2] 4.85 km (9:17 / km) +75m 8:37 / km
shoes: Inov-8 Oroc 280

Thursday Mar 29, 2012 #

5 PM

Ellipsmaskin tempo 41:02 intensity: (1:37 @0) + (1:06 @1) + (6:51 @2) + (12:09 @3) + (5:30 @4) + (13:49 @5)
ahr:157 max:182

Roddmaskin tempo 8:56 intensity: (24 @2) + (1:22 @3) + (7:10 @4)
ahr:164 max:173

Ellipsmaskin 20:56 intensity: (1:16 @1) + (4:12 @2) + (14:28 @3) + (1:00 @4)
ahr:143 max:160

Wednesday Mar 28, 2012 #

5 PM

Löpning warm up/down 11:07 intensity: (2 @0) + (4:33 @3) + (6:32 @4) 1.42 km (7:48 / km) +24m 7:12 / km
ahr:162 max:176

Orientering 31:18 intensity: (44 @2) + (12:09 @3) + (13:31 @4) + (4:54 @5) 4.57 km (6:51 / km) +52m 6:29 / km
ahr:163 max:186

Tuesday Mar 27, 2012 #

5 PM

Cykel tempo 29:26 intensity: (2:13 @1) + (3:54 @2) + (8:29 @3) + (14:30 @4) + (20 @5) 12.82 km (26.1 kph) +91m
ahr:152 max:180

Löpning warm up/down 18:33 intensity: (2 @0) + (2 @1) + (2:59 @2) + (7:55 @3) + (5:44 @4) + (1:51 @5) 2.4 km (7:44 / km) +16m 7:29 / km
ahr:153 shoes: Saucony Kinvara

Inklusive löpskolning.

Löpning intervals 47:27 intensity: (1 @0) + (52 @2) + (12:16 @3) + (13:20 @4) + (20:58 @5) 8.74 km (5:26 / km) +6m 5:25 / km
ahr:172 max:200 shoes: Saucony Kinvara

4*30/30 och sedan 6*3min runt grytan i Hårstorp (kanske det heter). Sprang för fort på första och var tvungen att ta en lugn som nr5. Avslutade 6e bra. Började längst ner i korset på 4 första, dvs segt motlut som start. Länge sedan ett så bra pass!

Monday Mar 26, 2012 #

7 PM

Ellipsmaskin intervals 43:34 intensity: (2:09 @1) + (15:08 @2) + (7:47 @3) + (5:02 @4) + (13:28 @5)
ahr:150 max:190

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