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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: OneManShitShow

In the 7 days ending Oct 25:

activity # timemileskm+m
  MTB14 6:16:11 77.18(12.3/h) 124.21(19.8/h) 104632 /32c100%
  Run5 5:40:18 28.58(11:55) 45.99(7:24) 106027 /27c100%
  Nordic Walking / Walking11 4:22:20 13.21(19:51) 21.26(12:20) 470
  Paddle1 1:55:49 6.08(3.2/h) 9.79(5.1/h) 2159 /9c100%
  Strength1 25:00
  Transition4 22:32 0.37(1:00:26) 0.6(37:33)
  Total28 19:02:10 125.42 201.85 279268 /68c100%
  [1-5]20 13:57:56
averages - sleep:7.7 rhr:56

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MoTuWeThFrSaSu

Sunday Oct 25 #

7 AM

Note
rhr:52 slept:9.75

8 AM

MTB 29:51 intensity: (2:26 @0) + (18:05 @1) + (9:20 @2) 11.01 km (22.1 kph) +61m
ahr:118 max:142 shoes: Trek SL 9 FS

10 AM

Run (Orienteering) 1:04:14 [2] *** 7.81 km (8:13 / km) +152m 7:30 / km
ahr:128 max:164 spiked:15/15c shoes: Salomon S-lab Speed

11 AM

Transition 4:21 [1] 0.2 km (21:45 / km)
ahr:100 shoes: Salomon S-lab Speed

MTB (Orienteering) 1:18:05 [2] *** 25.46 km (19.6 kph) +186m
ahr:130 max:159 spiked:20/20c shoes: Trek SL 9 FS

1 PM

MTB 32:31 intensity: (43 @0) + (7:08 @1) + (23:53 @2) + (47 @3) 11.56 km (21.3 kph) +100m
ahr:129 max:150 shoes: Trek SL 9 FS

8 PM

Nordic Walking / Walking 25:00 [0] 2.0 km (12:30 / km) +50m 11:07 / km
shoes: Salomon Sense Escape

Saturday Oct 24 #

7 AM

Note
rhr:53 slept:7.33

8 AM

Run 2:58:12 intensity: (5:27 @0) + (35:48 @1) + (1:38:24 @2) + (27:36 @3) + (10:57 @4) 21.83 km (8:10 / km) +474m 7:22 / km
ahr:134 max:184

8 PM

Nordic Walking / Walking 25:00 [0] 2.0 km (12:30 / km) +50m 11:07 / km
shoes: Salomon Sense Escape

Friday Oct 23 #

7 AM

Note
rhr:53 slept:8.0

8 AM

MTB 15:15 intensity: (1:45 @0) + (9:52 @1) + (3:38 @2) 5.43 km (21.4 kph) +27m
ahr:116 max:136

Nordic Walking / Walking 14:43 intensity: (14:00 @0) + (43 @1) 1.31 km (11:14 / km) +15m 10:38 / km
ahr:85 max:110

5 PM

MTB 16:23 intensity: (2:45 @0) + (11:02 @1) + (2:36 @2) 5.42 km (19.8 kph) +57m
ahr:113 max:139

9 PM

Nordic Walking / Walking 30:00 [0] 2.0 km (15:00 / km) +50m 13:20 / km
shoes: Salomon Sense Escape

Thursday Oct 22 #

7 AM

Nordic Walking / Walking 25:00 [0] 2.0 km (12:30 / km) +50m 11:07 / km
shoes: Salomon Sense Escape

Note
rhr:66 slept:7.33

5 PM

Strength 25:00 [2]

9 PM

Nordic Walking / Walking 30:00 [0] 3.0 km (10:00 / km) +75m 8:53 / km
shoes: Salomon Sense Escape

Wednesday Oct 21 #

6 AM

Note
rhr:57 slept:7.8

7 AM

MTB 15:43 intensity: (13:32 @0) + (1:55 @1) + (16 @2) 5.43 km (20.7 kph) +21m
ahr:87 max:135

MTB 18:36 intensity: (4:03 @0) + (11:13 @1) + (3:15 @2) + (5 @3) 5.44 km (17.5 kph) +48m
ahr:112 max:146

1 PM

Nordic Walking / Walking 30:00 [0] 2.5 km (12:00 / km) +50m 10:55 / km
shoes: Salomon Sense Escape

4 PM

MTB 13:49 intensity: (3:22 @0) + (7:39 @1) + (2:48 @2) 4.64 km (20.1 kph) +19m
ahr:110 max:131

5 PM

Paddle (Orienteering) 1:55:49 [3] ** 9.79 km (5.1 kph) +215m
ahr:98 max:178 spiked:9/9c

Incl. portage and running section.
7 PM

Transition (Kayak to Bike.) 12:59 [2] 0.2 km (1:04:55 / km)
ahr:91 max:140

MTB (Orienteering) 28:05 [2] ** 8.93 km (19.1 kph) +165m
ahr:135 max:179 spiked:5/5c shoes: Trek SL 9 FS

8 PM

Transition (Bike to Run) 3:02 [1] 0.1 km (30:20 / km)
ahr:109 max:140

Run (Orienteering) 41:14 [2] **** 5.66 km (7:17 / km) +224m 6:05 / km
ahr:130 max:160 spiked:12/12c shoes: Salomon S-lab Speed

9 PM

Transition (Run to Bike) 2:10 [1] 0.1 km (21:40 / km)

MTB (Orienteering) 46:27 [2] *** 14.39 km (18.6 kph) +174m
ahr:125 max:179 spiked:7/7c shoes: Trek SL 9 FS

10 PM

MTB 16:35 intensity: (2:39 @0) + (10:01 @1) + (3:49 @2) + (6 @3) 4.76 km (17.2 kph) +42m
ahr:115 max:146 shoes: Trek SL 9 FS

Tuesday Oct 20 #

6 AM

Note
rhr:52 slept:6.5

8 AM

Nordic Walking / Walking 13:53 intensity: (12:37 @0) + (1:16 @1) 1.21 km (11:27 / km) +16m 10:45 / km
ahr:88 max:113

MTB 15:55 intensity: (2:43 @0) + (11:41 @1) + (1:31 @2) 5.44 km (20.5 kph) +26m
ahr:114 max:131

4 PM

MTB 16:24 intensity: (18 @0) + (4:47 @1) + (10:47 @2) + (32 @3) 5.45 km (19.9 kph) +41m
ahr:127 max:147

Run warm up/down (Trail) 25:00 intensity: (20:00 @2) + (5:00 @3) 4.0 km (6:15 / km) +100m 5:33 / km
ahr:135 max:165 shoes: Salomon Sense Escape

6 PM

Run race (Trail) 16:38 intensity: (38 @4) + (16:00 @5) 4.19 km (3:58 / km) +60m 3:42 / km
ahr:190 max:200 shoes: Salomon S-lab Speed

Run warm up/down (Trail) 15:00 [2] 2.5 km (6:00 / km) +50m 5:27 / km
ahr:125 max:140 shoes: Salomon S-lab Speed

8 PM

Nordic Walking / Walking 30:00 [0] 2.0 km (15:00 / km) +50m 13:20 / km
shoes: Salomon Sense Escape

Monday Oct 19 #

7 AM

Note
rhr:56 slept:7.25

8 AM

Nordic Walking / Walking 13:44 intensity: (13:05 @0) + (39 @1) 1.24 km (11:07 / km) +15m 10:29 / km
ahr:89 max:106

MTB 15:46 intensity: (3:10 @0) + (11:16 @1) + (1:20 @2) 5.45 km (20.7 kph) +30m
ahr:111 max:130

5 PM

MTB 16:46 intensity: (1:39 @0) + (11:42 @1) + (3:25 @2) 5.41 km (19.4 kph) +50m
ahr:116 max:141

9 PM

Nordic Walking / Walking 25:00 [0] 2.0 km (12:30 / km) +50m 11:07 / km
shoes: Salomon Sense Escape

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