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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Desmond

In the 7 days ending Dec 10, 2017:

activity # timemileskm+m
  Orienteering3 2:36:40 17.14(9:08) 27.59(5:41) 41
  Running4 2:24:40 18.9(7:39) 30.42(4:45) 106
  Strength4 1:14:38 0.73 1.18
  Total9 6:15:58 36.78 59.19 147

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MoTuWeThFrSaSu

Sunday Dec 10, 2017 #

11 AM

Running warm up/down 2:30 intensity: (15 @1) + (1:16 @2) + (59 @3) 0.5 km (5:00 / km) +7m 4:40 / km
ahr:144 max:151 shoes: Icebug spirit olx6 mar2017

Orienteering race 54:32 intensity: (29 @1) + (6:30 @2) + (24:17 @3) + (23:16 @4) 8.56 km (6:22 / km) +9m 6:20 / km
ahr:165 max:184 shoes: Icebug spirit olx6 mar2017

Galbergen - Oro-hydro
Results:

Trainingstempo vandaag. Enkele kleine foutjes en een grote fout bij post 19. Ik zag de ondergesneeuwde post niet staan. Leuke oro-hydro wel.

Running warm up/down 9:32 intensity: (41 @2) + (8:51 @3) 1.96 km (4:52 / km)
ahr:158 max:165 shoes: Icebug spirit olx6 mar2017

8 PM

Strength 10:00 [1]

Saturday Dec 9, 2017 #

3 PM

Strength 10:00 [1]

5 PM

Orienteering 1:08:05 intensity: (57 @1) + (4:40 @2) + (38:36 @3) + (23:52 @4) 11.41 km (5:58 / km) +23m 5:55 / km
ahr:165 max:184 shoes: Icebug spirit olx6 mar2017

Anna schaduwen.

Friday Dec 8, 2017 #

6 PM

Running warm up/down 8:41 intensity: (54 @1) + (5:38 @2) + (2:09 @3) 1.63 km (5:21 / km) +1m 5:20 / km
ahr:136 max:166 shoes: Salming Elements

Opwarming met Anna

Orienteering race 34:03 intensity: (3 @1) + (29 @2) + (1:08 @3) + (32:23 @4) 7.62 km (4:28 / km) +9m 4:26 / km
ahr:181 max:191 shoes: Salming Elements

Nacht - Thomas More
Results: http://helga-o.com/webres/index.php?lauf=2132#H:01

Het was vooral urban en park, maar leuker als ik op voorhand had gedacht. Aan een goed tempo gelopen vandaag.

Running warm up/down 6:10 intensity: (9 @1) + (2:30 @2) + (3:31 @3) 1.11 km (5:32 / km)
ahr:148 max:155 shoes: Salming Elements

Kort rondje uitlopen.

Thursday Dec 7, 2017 #

Note
(rest day)

5 PM

Strength 10:00 [1]

Wednesday Dec 6, 2017 #

4 PM

Running 37:17 intensity: (31 @1) + (2:20 @2) + (19:20 @3) + (15:06 @4) 8.44 km (4:25 / km) +82m 4:13 / km
ahr:165 max:181 shoes: Brooks Adrenaline Gts 17

Rondje Galgenweel (3.5km aan 3'57/km).

Tuesday Dec 5, 2017 #

6 PM

Running 1:20:30 intensity: (1:10 @1) + (9:46 @2) + (1:08:53 @3) + (41 @4) 16.78 km (4:48 / km) +16m 4:47 / km
ahr:153 max:171 shoes: Brooks Adrenaline Gts 17

Antwerp Orienteers, langere versie, met Jerre en Bert.

Monday Dec 4, 2017 #

7 PM

Strength 44:38 intensity: (12:33 @1) + (23:03 @2) + (8:52 @3) + (10 @4) 1.18 km (37:51 / km)
ahr:137 max:171

Krachttraining FLT

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