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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mikee

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Orienteering3 1:41:51 12.15(8:23) 19.56(5:12) 300
  Running3 1:22:19 8.3(9:55) 13.36(6:10) 187
  Swimming2 44:17 1.52(29:05) 2.45(18:04)
  Strength4 20:00
  Total12 4:08:27 21.98 35.37 487
  [1-5]12 4:06:51

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MoTuWeThFrSaSu

Sunday Sep 25, 2016 #

8 AM

Strength 5:00 [1]

11 AM

Orienteering race 30:31 intensity: (28 @1) + (13 @2) + (6:00 @3) + (22:27 @4) + (1:23 @5) 6.61 km (4:37 / km) +65m 4:24 / km
ahr:163 max:180 shoes: Salomon Speedcross 3 (15)

Porto City Race - M Vet (2/??)
Again quite a lot of running with some tricky routechoices in between.
Nice weekend with some fun orienteering.
I'm positively surprised how well my back handled three races on hard surface, felt almost noting today.

Saturday Sep 24, 2016 #

10 AM

Orienteering 34:00 intensity: (29 @1) + (19 @2) + (8:34 @3) + (20:20 @4) + (4:18 @5) 6.47 km (5:15 / km) +115m 4:49 / km
ahr:163 max:181 shoes: Salomon Speedcross 3 (15)

Porto City Race - M Vet -(2/??)
I felt much better than yesterday and could push a bit.
Very nice course, fun!
4 PM

Strength 5:00 [1]

Friday Sep 23, 2016 #

4 PM

Strength 5:00 [1]

7 PM

Running 9:18 intensity: (3:51 @1) + (5:11 @2) + (16 @3) 1.11 km (8:24 / km) +39m 7:08 / km
ahr:122 max:141

9 PM

Orienteering race 37:20 intensity: (32 @1) + (8:20 @2) + (26:04 @3) + (2:24 @4) 6.47 km (5:46 / km) +119m 5:17 / km
ahr:145 max:167 shoes: Salomon Speedcross 3 (15)

Porto City Race by night - (?/??)
Easy with my back. Course quite boring and too much traffic.

Thursday Sep 22, 2016 #

11 AM

Running 41:20 intensity: (1:36 @0) + (15:37 @1) + (16:31 @2) + (7:36 @3) 6.1 km (6:47 / km) +131m 6:07 / km
ahr:124 max:157

Easy lunch run with O.
8 PM

Strength (physio back) 5:00 [1]

Tuesday Sep 20, 2016 #

11 AM

Running 31:41 intensity: (5:00 @1) + (23:53 @2) + (2:48 @3) 6.16 km (5:09 / km) +17m 5:05 / km
ahr:116 max:152 shoes: Asics GT 2000 (15)

Easy short loop. Back felt ok.
5 PM

Swimming 22:00 [3] 1.2 km (18:20 / km)

Monday Sep 19, 2016 #

Note
(injured)

Took Ibuprofein until Friday. Since then my back feels wuite ok for everyday use but still quite sore. I'm probably giving it a try to run tomorrow.
6 PM

Swimming 22:17 [3] 1.25 km (17:50 / km)

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