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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: undy

In the 7 days ending Jan 19:

activity # timemileskm+m
  run4 3:52:42 19.96(11:39) 32.13(7:15) 642
  ultimate1 50:00 2.49(20:07) 4.0(12:30)
  stretching5 44:45
  cycling2 29:20 6.15(4:46) 9.9(2:58) 161
  Total11 5:56:47 28.6 46.03 804
  [1-5]11 5:56:45
averages - weight:75.2kg

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MoTuWeThFrSaSu

Sunday Jan 19 #

stretching 9:04 [3]

Saturday Jan 18 #

7 AM

run 1:38:50 intensity: (4 @1) + (1:31 @2) + (1:13:36 @3) + (16:57 @4) + (6:42 @5) 13.84 km (7:08 / km) +277m 6:30 / km
ahr:135 max:161 weight:75.3kg shoes: Hokka OneOne Bondi 6 #2

Lower river loop from home. Humid.

Friday Jan 17 #

stretching 8:41 [3]

6 AM

run 39:42 intensity: (5 @1) + (2:39 @2) + (24:35 @3) + (11:16 @4) + (1:07 @5) 5.3 km (7:30 / km) +82m 6:58 / km
ahr:135 max:156 shoes: Hoka OneOne SpeedGoat 2

Got a lumpy bruise below my knee after someones off-lead dog and I collided at speed running in opposite directions. Must have hit the hard part of its head, I bruised up immediately.

Started to rain towards the end of the loop and was already wet under-foot. What next - mud ?

Wednesday Jan 15 #

stretching 8:39 [3]

ultimate 50:00 [3] 4.0 km (12:30 / km)
shoes: Inov-8 X-Talon 212 (#7 Black)

Tuesday Jan 14 #

stretching 9:11 [3]

7 AM

run 55:53 intensity: (4 @1) + (2:13 @2) + (33:41 @3) + (14:19 @4) + (5:36 @5) 7.81 km (7:09 / km) +164m 6:29 / km
ahr:136 max:157 shoes: Hokka OneOne Bondi 6 #2

Fairly warm and humid.
6 PM

cycling 13:47 intensity: (2 @0) + (1:34 @1) + (9:04 @2) + (3:07 @3) 4.8 km (2:52 / km) +73m 2:40 / km
ahr:112 max:135 weight:75kg

Monday Jan 13 #

stretching 9:10 [3]

8 AM

cycling 15:33 intensity: (22 @1) + (9:10 @2) + (5:30 @3) + (31 @4) 5.11 km (3:03 / km) +88m 2:48 / km
ahr:117 max:143

5 PM

run 38:17 intensity: (12 @1) + (5:59 @2) + (28:59 @3) + (2:53 @4) + (14 @5) 5.18 km (7:23 / km) +120m 6:37 / km
ahr:128 max:151 shoes: Hoka OneOne SpeedGoat 2

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