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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Fred76

In the 31 days ending May 31, 2018:

activity # timemileskm+m
  Trail24 23:27:55 133.92(10:31) 215.53(6:32) 8812
  Gainage12 6:22:30
  Total36 29:50:25 133.92 215.53 8812
averages - sleep:9.4 rhr:53

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Thursday May 31, 2018 #

7 PM

Trail warm up/down 32:00 [2] 6.28 km (5:06 / km) +16m 5:02 / km
rhr:52 slept:8.5 shoes: Brooks transcend 5

Footing dont fartleck 3 km / 2 km / 1 km R = 1 km bonne sensation Parc Bertrand

Trail tempo 26:12 [4] *** 6.0 km (4:22 / km) +12m 4:19 / km
shoes: Brooks transcend 5

Fartleck Parc Bertrand 3 km / 2 km / 1 km R = 1 km bonne sensation

Wednesday May 30, 2018 #

7 PM

Gainage warm up/down 30:00 [2] **
rhr:52 slept:8.5

Gainage circuit training 3 x 40"/20" 10 exercices bonne sensation

Tuesday May 29, 2018 #

7 AM

Trail warm up/down 46:30 [2] 9.1 km (5:07 / km) +26m 5:02 / km
rhr:53 slept:9.0 shoes: Brooks transcend 5

Footing lent à jeun bonne sensation Parc Bertrand
7 PM

Trail hills 59:00 [2] 7.8 km (7:34 / km) +460m 5:50 / km
rhr:52 slept:8.5 shoes: Brooks puregrit 5

Footing vallonnée Veyrier - Petit Saleve en boucle dont fartleck 8 x 30"/30" en côte bonne sensation

Trail intervals 4:00 [5] 0.7 km (5:43 / km) +90m 3:29 / km

Fartleck en côte 8 x 30"/30" bonne sensation

Monday May 28, 2018 #

4 PM

Gainage warm up/down 30:00 [2] **
rhr:53 slept:7.0

Gainage circuit training 3 x 40"/20" 10 exercices bonne sensation

Sunday May 27, 2018 #

7 AM

Trail long 2:05:00 [2] 13.9 km (9:00 / km) +1100m 6:27 / km
rhr:53 slept:8.0 shoes: Brooks Cascadia 12

Sortie rando-course le Chesnet chalet de balme - Roche Parnal Sur-Cou - le Chesnet magnifique boucle avec le bonjour des bouquetins et des marmottes.

Saturday May 26, 2018 #

7 PM

Gainage warm up/down 30:00 [2] **
rhr:53 slept:8.0

Gainage circuit training 3 x 40"/20" 10 exercices bonne sensation

Friday May 25, 2018 #

6 PM

Trail warm up/down 27:00 [2] 5.28 km (5:07 / km) +18m 5:02 / km
rhr:53 slept:8.0 shoes: Brooks transcend 5

Footing lent dont fartleck plat 2 x 3 km R = 1 km tranquille bonne sensation Parc Bertrand

Trail tempo 26:20 [4] 6.0 km (4:23 / km) +12m 4:21 / km
shoes: Brooks transcend 5

Fartleck 2 x 3 km R = 1 km bonne sensation Parc Bertrand

Thursday May 24, 2018 #

7 PM

Gainage warm up/down 30:00 [2] **
rhr:52 slept:8.5

Gainage circuit training 3 x 40"/20" 10 exercices bonne sensation

Wednesday May 23, 2018 #

6 PM

Trail intervals 5:30 [5] 0.55 km (10:00 / km) +110m 5:00 / km
rhr:52 slept:8.5 shoes: Brooks Cascadia 12

Footing vallonnée Veyrier - Petit Saleve en boucle bonne sensation dont fartleck en côte 10 x 30"/30" bonne sensation

Trail hills 58:00 [2] 7.95 km (7:18 / km) +440m 5:43 / km
shoes: Brooks Cascadia 12

Footing vallonnée Veyrier - Petit Saleve en boucle bonne sensation dont fartleck en côte 10 x 30"/30" bonne sensation

Tuesday May 22, 2018 #

7 PM

Gainage warm up/down 30:00 [2] **
rhr:52 slept:8.5

Gainage circuit training 3 x 40"/20" 10 exercices bonne sensation

Sunday May 20, 2018 #

9 AM

Gainage warm up/down 35:00 [2] **
rhr:52 slept:9.0

Gainage circuit training 5 x 40"/20" 7 exercices
3 PM

Trail hills 1:08:00 [2] 7.0 km (9:43 / km) +650m 6:38 / km
shoes: Brooks Cascadia 12

Pointe sur Cou en boucle par le chalet de barme jambes un peu lourdes autrement bien orageux sur le massif du Mont-Blanc et le Jura

Saturday May 19, 2018 #

7 PM

Trail hills 1:14:00 [2] 8.1 km (9:08 / km) +920m 5:50 / km
rhr:53 slept:8.5 shoes: Brooks puregrit 5

Footing vallonnée Veyrier téléphérique du Saleve bonne sensation en

Friday May 18, 2018 #

7 AM

Trail warm up/down 46:30 [2] 9.1 km (5:07 / km) +26m 5:02 / km
rhr:52 slept:8.5 shoes: Brooks transcend 5

Footing lent à jeun bonne sensation Parc Bertrand
7 PM

Trail hills 47:00 [2] 6.3 km (7:28 / km) +300m 6:02 / km
shoes: Brooks puregrit 5

Footing vallonnée Veyrier Petit Saleve en boucle depuis Monnetier seuil en côte 2 x montée bonne sensation

Trail tempo 20:00 [4] 1.8 km (11:07 / km) +400m 5:16 / km
shoes: Brooks puregrit 5

Seuil en côte 2 x montée Petit Saleve depuis Monnetier bonne sensation

Thursday May 17, 2018 #

7 PM

Gainage warm up/down 30:00 [2] **
rhr:53 slept:8.5

Gainage circuit training 3 x 40"/20" 10 exercices bonne sensation

Wednesday May 16, 2018 #

7 PM

Trail warm up/down 27:45 [2] 5.28 km (5:16 / km) +14m 5:12 / km
rhr:53 slept:8.5 shoes: Brooks transcend 5

Footing Parc Bertrand fartleck 2 x 2 km R = 1 km bonne sensation

Trail tempo 17:15 [4] 4.0 km (4:19 / km) +8m 4:16 / km
shoes: Brooks transcend 5

Fartleck 2 x 2 km R = 1 km bonne sensation Parc Bertrand

Tuesday May 15, 2018 #

6 AM

Trail warm up/down 42:00 [2] 8.1 km (5:11 / km) +24m 5:07 / km
rhr:53 slept:9.0 shoes: Brooks transcend 5

Footing lent à jeun bonne sensation Parc Bertrand 6 tours bonne sensation
7 PM

Trail hills 1:03:00 [2] 8.5 km (7:25 / km) +550m 5:36 / km
rhr:53 slept:8.5 shoes: Brooks Cascadia 12

Footing vallonnée Veyrier - Petit Saleve en boucle bonne sensation

Sunday May 13, 2018 #

9 AM

Trail hills 1:30:00 [2] 12.0 km (7:30 / km) +650m 5:54 / km
rhr:52 slept:8.5 shoes: Brooks Cascadia 12

Boucle autour du creux-du-van chemin des 14 contours bonne sensation pluie fine et brouillard
6 PM

Gainage warm up/down 21:00 [2]

Gainage abdominaux pompes 3 x 40"/20" 7 exercices

Friday May 11, 2018 #

6 AM

Trail warm up/down 42:00 [2] 8.1 km (5:11 / km) +24m 5:07 / km
rhr:53 slept:8.5 shoes: Brooks transcend 5

Footing lent à jeun bonne sensation Parc Bertrand bonne sensation
6 PM

Trail hills 44:00 [2] ** 5.5 km (8:00 / km) +405m 5:51 / km
shoes: Brooks Cascadia 12

Footing en côte Veyrier Téléphérique Petit Salève en boucle - Monnetier - Téléphérique du Salève dont fartleck en côte bonne sensation.

Trail tempo 28:00 [4] *** 2.6 km (10:46 / km) +515m 5:25 / km
shoes: Brooks Cascadia 12

Fartleck en côte 1) er 0,55 km 4'15" + 75 m. 2) ème 1,05 km 8'45" + 150 m. 3) ème 1 km 15' +290 m. bonne sensation

Thursday May 10, 2018 #

10 AM

Gainage warm up/down 42:30 [2]
rhr:53 slept:9.0

Gainage circuit training 5 x 30"/15" 10 exercices complet bonne sensation

Wednesday May 9, 2018 #

7 PM

Trail warm up/down 28:48 [2] 5.55 km (5:11 / km) +16m 5:07 / km
rhr:53 slept:8.5 shoes: Brooks transcend 5

Footing lent dont fartleck 3 km bonne sensation Parc Bertrand

Trail tempo 13:12 [3] 3.0 km (4:24 / km) +6m 4:21 / km
shoes: Brooks transcend 5

Fartleck 3 km Parc Bertrand bonne sensation

Tuesday May 8, 2018 #

6 AM

Trail warm up/down 42:00 [2] 8.1 km (5:11 / km) +24m 5:07 / km
rhr:52 slept:8.5 shoes: Brooks transcend 5

Footing lent à jeun bonne sensation Parc Bertrand 6 tours bonne sensation
5 PM

Trail hills 1:03:00 [2] 8.5 km (7:25 / km) +550m 5:36 / km
rhr:52 slept:8.5 shoes: Brooks Cascadia 12

Footing vallonnée Veyrier - Petit Saleve en boucle bonne sensation

Monday May 7, 2018 #

4 PM

Gainage warm up/down 34:00 [2] **
rhr:52 slept:9.0

Gainage circuit training 4 x 30"/15" 10 exercices bonne sensation

Sunday May 6, 2018 #

10 AM

Trail warm up/down 15:15 [2] 2.8 km (5:27 / km) +80m 4:46 / km
rhr:53 slept:8.5 shoes: Brooks puregrit 5

Échauffement course + 4 accélérations de 100 m. Bonne sensation

Trail race 43:08 [4] 4.9 km (8:48 / km) +700m 5:08 / km
shoes: Brooks puregrit 5

Course des deux chapelles Monthey 15ème rang vétéran bonne sensation chaud

Saturday May 5, 2018 #

7 AM

Trail warm up/down 29:00 [2] 5.55 km (5:14 / km) +16m 5:09 / km
rhr:52 slept:9.0 shoes: Brooks transcend 5

Footing lent à jeun bonne sensation Parc Bertrand 4 tours tranquille

Friday May 4, 2018 #

7 PM

Gainage warm up/down 40:00 [2]
rhr:53 slept:9.0

Gainage circuit training 4 x 40"/20" 10 exercices bonne sensation

Thursday May 3, 2018 #

7 PM

Trail warm up/down 45:45 [2] 8.6 km (5:19 / km) +24m 5:15 / km
rhr:53 slept:8.5 shoes: Brooks transcend 5

Footing lent Parc Bertrand 6 tours + vitesse 5 x 100 m. Chaises 30" bonne sensation

Trail intervals 1:45 [5] 0.5 km (3:30 / km)
shoes: Brooks transcend 5

Vitesse 5 x 100 m. Chaises 30" bonne sensation

Wednesday May 2, 2018 #

7 PM

Gainage warm up/down 30:00 [2] **
rhr:52 slept:8.5

Gainage 3 x 30"/30" 10 exercices bonne sensation

Tuesday May 1, 2018 #

7 AM

Trail warm up/down 47:00 [2] ** 9.1 km (5:10 / km) +26m 5:06 / km
rhr:52 slept:9.0 shoes: Brooks transcend 5

Footing lent à jeun 6 tours + 1 boucle 1 km Parc Bertrand bonne sensation
7 PM

Trail hills 54:00 [2] 8.2 km (6:35 / km) +420m 5:15 / km
shoes: Brooks Cascadia 12

Footing vallonnée Veyrier - Petit Saleve en boucle bonne sensation dont fartleck 6 x 1'/1' en côte bonne sensation

Trail intervals 6:00 [5] 0.8 km (7:30 / km) +180m 3:32 / km
shoes: Brooks Cascadia 12

Fartleck en côte 6 x 1'/1' bonne sensation

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