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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Treb

In the 1 days ending Feb 13, 2023:

activity # timemileskm+m
  Cross Trainer/ Stepper1 40:05
  Core/ Strength1 29:49 0.03(17:00:58) 0.05(10:34:24)
  Running Road1 24:11 2.52(9:36) 4.05(5:58) 13
  Drills1 15:36 0.23(1:06:46) 0.38(41:29)
  Total2 1:49:41 2.78(39:25) 4.48(24:30) 13
  [1-5]2 1:39:14

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Mo

Monday Feb 13, 2023 #

7 AM

Running Road 24:11 intensity: (23:00 @1) + (40 @2) + (31 @3) 4.05 km (5:58 / km) +13m 5:52 / km
ahr:131 max:147 shoes: NB 880 Drak Blue

5 PM

Cross Trainer/ Stepper 40:05 intensity: (39:09 @1) + (47 @2) + (9 @3) 0.0 km
ahr:113 max:143 shoes: inov8 F-lite 230 Red

Some time on the cross trainer.

Drills 15:36 intensity: (1 @0) + (15:20 @1) + (15 @2) 0.38 km (41:29 / km)
ahr:121 max:142 shoes: inov8 F-lite 230 Red

3x 10 skate jumps
3x 10 wall falls
3x 3 sprint legs
3x 5 box jump 30 inch
3 box jump 40 inch
3x 5 step up and push off
3x 5 drop down box jump

Core/ Strength 29:49 intensity: (10:26 @0) + (18:29 @1) + (54 @3) 0.05 km (10:34:24 / km)
ahr:97 max:138 shoes: inov8 F-lite 230 Red

Core Session
4x 1 min (30) plank
3x 10 glute bridge
3x 10 each leg glute bridge
3x 10 clams
3x 10 side leg lift
3x 10 each leg pissing dog
3x 20 deadbugs
5x 5 pull-ups 10 press-ups rest to the minute.

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