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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: justus

In the 7 days ending May 13:

activity # timemileskm+ft
  (TR)1 1:30:01 9.58(9:24) 15.42(5:50) 7
  Climb Quality1 1:00:00 6.34(9:28) 10.2(5:53) 450
  (RR)1 56:01 5.6(10:00) 9.01(6:13) 28
  Walk1 55:46 3.2(17:26) 5.15(10:50) 14
  Total4 4:21:48 24.72(10:35) 39.78(6:35) 499
  [1-5]4 4:11:50

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MoTuWeThFrSaSu

Thursday May 10 #

11 AM

(TR) 1:30:01 intensity: (59 @0) + (8:00 @1) + (22:18 @2) + (34:38 @3) + (17:37 @4) + (6:29 @5) 9.58 mi (9:24 / mi) +7ft 9:23 / mi
ahr:153 max:172

Mary Tempo Run

1 hour of this. Warm

Wednesday May 9 #

11 AM

Walk 55:46 [1] 3.2 mi (17:26 / mi) +14ft 17:21 / mi
ahr:93 max:110

Tuesday May 8 #

2 PM

(RR) 56:01 intensity: (1:09 @0) + (12:05 @1) + (42:47 @2) 5.6 mi (10:00 / mi) +28ft 9:57 / mi
ahr:135 max:141

Recovery - felt meh

Monday May 7 #

2 PM

Climb Quality (minuteonminuteoff) 1:00:00 intensity: (7:50 @0) + (6:07 @1) + (10:38 @2) + (16:27 @3) + (15:17 @4) + (3:41 @5) 6.34 mi (9:28 / mi) +450ft 8:52 / mi
ahr:148 max:174

Minute on Minute off
15 wu
1 minute at 5% 1 minute at 0 for 30 minutes.
8:30 pace - too fast
8:53 pace - just right

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