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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Fred76

In the 7 days ending Nov 6, 2016:

activity # timemileskm+m
  Trail3 2:20:15 15.69(8:56) 25.25(5:33) 668
  Gainage4 2:00:00
  Vélo2 1:30:00 31.94(2:49) 51.4(1:45)
  Total9 5:50:15 47.63 76.65 668
averages - sleep:8.6 rhr:52

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Sunday Nov 6, 2016 #

7 AM

Gainage warm up/down 20:00 [2] **
rhr:51 slept:9.0

Gainage 3 x 30"/30" 7 exercices lombaires, abdominaux, pompes bonne sensation
2 PM

Trail hills 56:45 [2] ** 9.0 km (6:18 / km) +500m 4:56 / km
shoes: Brooks Cascadia 11 Gore Tex

olléges - chemin de la Crevasse jusqu'à le Levron descente technique et tranquille bonne sensation

Friday Nov 4, 2016 #

6 AM

Trail warm up/down 37:30 [2] ** 7.25 km (5:10 / km) +18m 5:07 / km
rhr:52 slept:8.5 shoes: Brooks adrenaline GTS 16

Footing lent à jeun 3 tours Parc Bertrand + 3 boucle 1 km bonne sensation
7 PM

Gainage warm up/down 40:00 [2] **

Gainage 4 x 40"/20" 10 exercices abdominaux, lombaires, quadriceps, mollets. bonne sensation

Thursday Nov 3, 2016 #

7 PM

Vélo warm up/down 45:00 [2] ** 26.0 km (1:44 / km)
rhr:52 slept:8.0

vélo de course Home trainer 5' 39/15 100 tr/min 35' 52/17 90 tr/min 5' 39/17 100 tr/min bonne sensation

Wednesday Nov 2, 2016 #

7 PM

Gainage warm up/down 40:00 [2] **
rhr:51 slept:8.5

Gainage 3 x 30"/30" lombaires, abdominaux, pompes. 5 x 30"/30" chaises, mollets, fentes avant droite, fentes avant gauche. bonne sensation

Tuesday Nov 1, 2016 #

7 AM

Gainage warm up/down 20:00 [2] **
rhr:52 slept:8.5

Gainage 3 x 30"/30" abdominaux, lombaires, pompes, bonne sensation.
7 PM

Trail warm up/down 43:00 [2] ** 8.4 km (5:07 / km) +70m 4:55 / km
shoes: Brooks transcend

Footing endurance Plateau de Vessy + montée de Vessy VMA en côte 4 x 45"/1' descente récupération bonne sensation

Trail hills 3:00 [5] *** 0.6 km (5:00 / km) +80m 3:00 / km
shoes: Brooks transcend

montée de Vessy VMA en côte 4 x 45"/1' descente récupération

Monday Oct 31, 2016 #

3 PM

Vélo warm up/down 45:00 [2] * 25.4 km (1:46 / km)
rhr:52 slept:9.0

Vélo Home trainer récupération 5' 39/15 35' 52/19 5' 39/15 90 - 100 tr/min bonne sensation

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