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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kri

In the 31 days ending Jan 31, 2012:

activity # timemileskm+m
  Ski6 18:20:00
  Scrambling2 5:40:00
  Run5 4:43:20 34.36(8:15) 55.31(5:07) 456
  Bike2 2:27:13 22.72(9.3/h) 36.57(14.9/h) 218
  Total14 31:10:33 57.09 91.88 674
  [1-5]14 30:54:38

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Monday Jan 30, 2012 #

6 PM

Run (trail) 41:20 intensity: (4 @1) + (5:37 @2) + (15:04 @3) + (20:35 @4) 8.52 km (4:51 / km) +66m 4:40 / km
ahr:161 max:180 shoes: Mizuno Wave Cabrakan 2 (men)

Sunday Jan 29, 2012 #

11 AM

Run (road + trail) 1:48:52 intensity: (15 @1) + (1:28 @2) + (23:13 @3) + (1:23:56 @4) 20.07 km (5:25 / km) +249m 5:06 / km
ahr:164 max:183 shoes: Mizuno Wave Cabrakan 2 (men)

Tuesday Jan 24, 2012 #

11 AM

Run hills (trail) 39:10 intensity: (5:45 @3) + (21:28 @4) + (11:57 @5) 7.55 km (5:11 / km) +29m 5:06 / km
ahr:179 max:194 shoes: Mizuno Wave Cabrakan 2 (men)

Saturday Jan 21, 2012 #

1 PM

Bike (XC) 1:24:12 intensity: (58 @1) + (11:24 @2) + (19:40 @3) + (49:57 @4) + (2:13 @5) 16.98 km (12.1 kph) +95m
ahr:163 max:195 shoes: Poison Zyankali XT 2010

Tuesday Jan 17, 2012 #

11 AM

Run (trail) 28:56 intensity: (11 @1) + (33 @2) + (2:53 @3) + (21:05 @4) + (4:14 @5) 6.5 km (4:27 / km) +11m 4:25 / km
ahr:176 max:194 shoes: Mizuno Wave Cabrakan 2 (men)

Sunday Jan 15, 2012 #

10 AM

Bike race (XC) 1:03:01 intensity: (14 @1) + (10 @2) + (12 @3) + (8:35 @4) + (53:50 @5) 19.6 km (18.7 kph) +123m
ahr:189 max:198 shoes: Poison Zyankali XT 2010

Tuesday Jan 10, 2012 #

2 PM

Run (trail, grass, mud) 1:05:02 intensity: (15:55 @0) + (11:10 @1) + (7:22 @2) + (3:40 @3) + (24:21 @4) + (2:34 @5) 12.66 km (5:08 / km) +101m 4:56 / km
ahr:137 max:188 shoes: Black Diamond Factor 26.5

Saturday Jan 7, 2012 #

9 AM

Ski (pow!) 4:00:00 [3]
shoes: Black Diamond Factor 26.5

Friday Jan 6, 2012 #

11 AM

Ski (forest) 5:00:00 [3]
shoes: Black Diamond Factor 26.5

Thursday Jan 5, 2012 #

11 AM

Scrambling 30:00 [2]
(rest day) shoes: Black Diamond Factor 26.5

Wednesday Jan 4, 2012 #

9 AM

Ski 10:00 [2]
shoes: Black Diamond Factor 26.5

11 AM

Ski (steep) 20:00 [3]
shoes: Black Diamond Factor 26.5

Ski (powder) 50:00 [3]
shoes: Black Diamond Factor 26.5

Scrambling (glacier) 1:00:00 [2]
shoes: Black Diamond Factor 26.5

Scrambling (mixed shit) 2:40:00 [4]
shoes: Black Diamond Factor 26.5

Scrambling (hike) 1:30:00 [3]
shoes: Black Diamond Factor 26.5

Tuesday Jan 3, 2012 #

9 AM

Ski (slack country) 6:00:00 [3]
shoes: Black Diamond Factor 26.5

Monday Jan 2, 2012 #

Ski 2:00:00 [2]
shoes: Black Diamond Factor 26.5

Sunday Jan 1, 2012 #

Note
(rest day)

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