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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Fred76

In the 7 days ending Sep 17:

activity # timemileskm+m
  Trail3 2:59:30 20.04(8:57) 32.25(5:34) 622
  rando1 2:00:00 5.9(20:20) 9.5(12:38) 950
  Gainage3 1:24:00
  Total7 6:23:30 25.94 41.75 1572
averages - sleep:8.1 rhr:52

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Sunday Sep 17 #

8 AM

rando long 2:00:00 [2] ** 9.5 km (12:38 / km) +950m 8:25 / km
rhr:52 slept:8.0

Champéry Grand Paradis - Buvette de Bonavau ( Signal ) - Sous la dent - Grand Paradis jolie boucle en randonnée frais et tranquille couleurs d'automne.
7 PM

Gainage warm up/down 24:00 [2]

Gainage 3 x 30"/30" 6 exercices bonne sensation

Saturday Sep 16 #

7 PM

Gainage warm up/down 30:00 [2] **

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

Friday Sep 15 #

7 PM

Trail warm up/down 41:15 [2] ** 8.1 km (5:06 / km) +24m 5:01 / km
rhr:52 slept:8.5 shoes: Brooks transcend 4

Parc Bertrand 20' échauffement puis 17' tempo et 20' récupération bonne sensation

Trail 16:45 [3] *** 3.83 km (4:23 / km) +12m 4:19 / km
shoes: Brooks transcend 4

3 tours tempo bonne sensation Parc Bertrand

Thursday Sep 14 #

7 AM

Trail hills 1:03:30 [2] ** 8.4 km (7:34 / km) +550m 5:42 / km
shoes: Brooks puregrit 5

Veyrier - Pt Salève en boucle sensation moyenne fort vent rafale.
7 PM

Gainage warm up/down 30:00 [2] **
rhr:52 slept:8.0

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

Tuesday Sep 12 #

7 PM

Trail warm up/down 41:20 [2] ** 8.1 km (5:06 / km) +24m 5:02 / km
rhr:52 slept:8.0 shoes: Brooks transcend 4

Parc Bertrand 20' échauffement 16'40" tempo 20' retour au calme bonne sensation

Trail tempo 16:40 [3] *** 3.83 km (4:21 / km) +12m 4:17 / km
shoes: Brooks transcend 4

3 tours Parc Bertrand tempo bonne sensation

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