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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: conör

In the 7 days ending Nov 15, 2015:

activity # timemileskm+mload
  Run (road)4 2:47:44 18.07(9:17) 29.08(5:46) 334376.5
  Orienteering2 49:35 7.0(7:05) 11.27(4:24) 93198.3
  Total4 3:37:19 25.07(8:40) 40.34(5:23) 427574.9

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MoTuWeThFrSaSu

Sunday Nov 15, 2015 #

1 PM

Orienteering race 18:47 [4] 4.48 km (4:12 / km) +33m 4:03 / km

Run (road) warm up/down 15:00 [1] 2.5 km (6:00 / km)

Thursday Nov 12, 2015 #

6 PM

Run (road) 20:37 [2] 3.8 km (5:25 / km) +56m 5:03 / km

Orienteering race 30:48 [4] 6.79 km (4:32 / km) +60m 4:21 / km

Run (road) 18:24 [3] 3.67 km (5:01 / km) +46m 4:43 / km

Wednesday Nov 11, 2015 #

9 PM

Note
(rest day)

College wins

Tuesday Nov 10, 2015 #

6 PM

Run (road) warm up/down 20:10 [1] 1.68 km (12:01 / km) +3m 11:55 / km
shoes: Innov8 212 New

Warm up and drills

Run (road) intervals 30:00 intensity: (8:00 @2) + (22:00 @5) 6.89 km (4:21 / km) +4m 4:21 / km
shoes: Innov8 212 New

1x5, 2 min; 2x4, 90sec; 3x3, 1 min. Threshold

Run (road) 5:00 intensity: (4:00 @1) + (1:00 @5) 0.72 km (6:59 / km) +6m 6:42 / km
shoes: Innov8 212 New

6 sprints

Run (road) warm up/down 7:09 [1] 1.32 km (5:24 / km)
shoes: Innov8 212 New

Monday Nov 9, 2015 #

4 PM

Run (road) 51:24 [2] 8.5 km (6:03 / km) +219m 5:21 / km

Easy one. Pretty wet out, slipped on a rock and hit my knee; ran it off but a bit sore now. Should be grand though.

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