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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Fred76

In the 7 days ending Nov 12:

activity # timemileskm+m
  rando1 2:10:00 6.34(20:31) 10.2(12:45) 600
  Trail3 2:06:20 16.22(7:47) 26.1(4:50) 122
  Gainage3 1:50:00
  Total7 6:06:20 22.56 36.3 722
averages - sleep:10 rhr:52

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Sunday Nov 12 #

9 AM

rando hills 2:10:00 [2] *** 10.2 km (12:45 / km) +600m 9:51 / km
rhr:52 slept:9.0

Rando Sommand Tour de Haute Pointe ( sans le sommet ) neige fraîche et profonde par endroit pluie-neige fine fort vent.

Friday Nov 10 #

7 AM

Trail warm up/down 32:00 [2] ** 6.28 km (5:06 / km) +16m 5:02 / km
rhr:53 slept:8.0 shoes: Brooks transcend 4

Footing à jeun dont 3 tours footing rapide bonne sensation Parc Bertrand

Trail tempo 17:00 [3] *** 3.83 km (4:27 / km) +12m 4:23 / km
shoes: Brooks transcend 4

Footing rapide bonne sensation

Thursday Nov 9 #

7 PM

Gainage warm up/down 40:00 [2] **
rhr:52 slept:8.5

Gainage 4 x 30"/30" 10 exercices complet bonne sensation

Wednesday Nov 8 #

7 AM

Trail warm up/down 42:30 [2] * 8.1 km (5:15 / km) +24m 5:10 / km
rhr:52 slept:8.5 shoes: Brooks transcend 4

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

Trail warm up/down 26:50 [2] ** 5.9 km (4:33 / km) +70m 4:18 / km
rhr:52 slept:8.5 shoes: Brooks transcend 4

Echauffement Bout-du-monde Piste 4 x 500 m. 2' R = 1'10" tranquille retour au calme bonne sensation

Trail intervals 8:00 [4] *** 2.0 km (4:00 / km)

Piste 4 x 500 m. 2' R = 1'10" tranquille bonne sensation

Tuesday Nov 7 #

7 PM

Gainage warm up/down 40:00 [2] **
rhr:53 slept:8.5

Gainage 4 x 30"/30" 10 exercices complet bonne sensation

Monday Nov 6 #

3 AM

Gainage warm up/down 30:00 [2]
rhr:53 slept:9.0

Gainage 4 x40"/20" 7 exercices abdominaux, pompes bonne sensation

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