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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Klaas

In the 7 days ending Jun 13, 2015:

activity # timemileskm+m
  Orientering3 4:05:08 16.26(15:04) 26.17(9:22) 123
  Hardlopen4 2:37:49 15.11(10:27) 24.32(6:29) 14
  F training3 55:00
  zwemmen1 45:00 1.24(36:13) 2.0(22:30)
  Total10 8:22:57 32.62 52.49 137
  [1-5]10 7:46:24

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SuMoTuWeThFrSa

Friday Jun 12, 2015 #

9 AM

Orientering 28:27 intensity: (9:51 @0) + (12:02 @1) + (6:10 @2) + (24 @3) 2.51 km (11:20 / km) +15m 11:00 / km
ahr:111 max:136 shoes: Inov 8 van Koen

NMOLT tr: WU duoloop met Pim

Orientering 56:20 intensity: (5:20 @0) + (47:50 @1) + (3:07 @2) + (3 @3) 4.24 km (13:18 / km) +40m 12:42 / km
ahr:110 max:136 shoes: Inov 8 van Koen

Oro hydro puzzel, niet mijn ding....

Orientering 25:50 intensity: (7:35 @0) + (18:15 @1) 1.85 km (14:00 / km) +2m 13:56 / km
ahr:104 max:125 shoes: Inov 8 van Koen

Lijn OL

Orientering 34:34 intensity: (3:48 @0) + (26:08 @1) + (4:28 @2) + (10 @3) 3.44 km (10:02 / km) +18m 9:47 / km
ahr:115 max:137 shoes: Inov 8 van Koen

Memorie,

Orientering 8:48 intensity: (38 @0) + (16 @1) + (53 @2) + (6:37 @3) + (24 @4) 1.25 km (7:01 / km) +18m 6:33 / km
ahr:138 max:151 shoes: Inov 8 van Koen

Estafette 1

Orientering 9:11 intensity: (29 @0) + (36 @1) + (24 @2) + (2:22 @3) + (5:08 @4) + (12 @5) 1.33 km (6:54 / km) +10m 6:39 / km
ahr:147 max:159 shoes: Inov 8 van Koen

Estafette 2

Orientering 11:28 intensity: (47 @0) + (20 @1) + (18 @2) + (9:48 @3) + (15 @4) 1.58 km (7:15 / km) +3m 7:11 / km
ahr:143 max:150 shoes: Inov 8 van Koen

Estafette 3

Orientering 5:22 intensity: (12 @0) + (30 @1) + (32 @2) + (4:08 @3) 0.73 km (7:19 / km) +2m 7:13 / km
ahr:136 max:144 shoes: Inov 8 van Koen

Estafette 4
3 PM

Orientering 20:00 [1] 1.5 km (13:20 / km)

posten ophalen, gewandeld.

Thursday Jun 11, 2015 #

8 AM

Hardlopen 32:00 [1] 5.0 km (6:24 / km)
shoes: Adidas Ultra Boost

Herstelloop, hond mee.
10 AM

F training 15:00 [3]

Fuv en CS

Wednesday Jun 10, 2015 #

9 AM

Hardlopen 1:12:49 intensity: (1:57 @0) + (47:18 @1) + (9:11 @2) + (9:18 @3) + (5:05 @4) 11.32 km (6:26 / km) +14m 6:24 / km
ahr:125 max:155 shoes: Adidas Ultra Boost

WU 5 km met de hond, daarna:
Ext intervals. zonder hond.
10 x 30" P 1'
2 x 5'AD @4'45" P 3'
Ging niet geweldig.
12 PM

F training 20:00 [3]

Fuv en CS

Tuesday Jun 9, 2015 #

2 PM

zwemmen 45:00 [3] 2.0 km (22:30 / km)

WU 500 m BC ZP
1500 BC duur MP

Monday Jun 8, 2015 #

8 AM

Hardlopen 33:00 [1] 5.0 km (6:36 / km)
shoes: Adidas Ultra Boost

Herstelloop.
9 AM

F training 20:00 [3]

Fuv en CS

Sunday Jun 7, 2015 #

10 AM

Orientering race 45:08 intensity: (5:56 @0) + (31 @1) + (16 @2) + (2:00 @3) + (23:36 @4) + (12:49 @5) 7.74 km (5:50 / km) +15m 5:46 / km
ahr:155 max:162 shoes: Adidas Ultra Boost

De Uithof, lange sprint NSK.
Niet echt lastig, fysiek iets minder gevoel dan vorige week.
Wel nagenoeg foutloos.

Hardlopen 20:00 [1] 3.0 km (6:40 / km)
shoes: Adidas Ultra Boost

WU, paar versnellingen, dribbelen en rekken.

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