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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mintore

In the 7 days ending Dec 9, 2017:

activity # timemileskm+m
  Road running3 2:06:17 12.76(9:54) 20.53(6:09) 100
  Mapping1 1:48:46 3.1(35:04) 4.99(21:47) 180
  Orienteering1 1:19:13 4.02(19:42) 6.47(12:15) 17825 /32c78%
  Warmup-down2 25:39 2.06(12:25) 3.32(7:43) 28
  Cycling1 23:00 6.21(16.2/h) 10.0(26.1/h)
  Hiking2 21:10
  Erging1 5:30 0.75(7:23) 1.2(4:35)
  Stretching1 5:00
  Core!1 2:00
  Total6 6:36:35 28.91 46.52 48625 /32c78%
  [1-5]6 6:33:01

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Saturday Dec 9, 2017 #

8 AM

Warmup-down 5:34 [1] 0.53 mi (10:30 / mi)
shoes: Saucony Guide 10 Late 2017

Road running 1:16:21 [2] 7.54 mi (10:08 / mi) +52m 9:55 / mi
shoes: Saucony Guide 10 Late 2017

Wednesday Dec 6, 2017 #

Cycling (indoor) 23:00 [3] 10.0 km (26.1 kph)

5k at 10
5k at 12

Hiking (Stairmaster) 10:40 [4]

1200

Erging 5:30 [3] 1.2 km (4:35 / km)

Monday Dec 4, 2017 #

Stretching 5:00 [1]

Hiking (Stairmaster) 10:30 [3]

1000 steps

Core! 2:00 [2]

4 planks
6 PM

Road running 39:36 intensity: (3:34 @0) + (8:04 @1) + (19:39 @2) + (8:19 @3) 4.14 mi (9:34 / mi) +21m 9:25 / mi
ahr:130 max:150 shoes: Saucony Guide 10 Late 2017

Sunday Dec 3, 2017 #

10 AM

Warmup-down 14:09 [3] 0.94 mi (14:59 / mi) +14m 14:21 / mi

Orienteering race 53:30 [4] *** 4.97 km (10:45 / km) +100m 9:47 / km
spiked:19/23c shoes: Blue Xtalon 2017

OINK Middle 3 AJ Jolly Red 4.5 km
Meet 32 Race 52

Warmup-down 5:56 [2] 0.59 mi (10:03 / mi) +14m 9:21 / mi
shoes: Blue Xtalon 2017

Orienteering 25:43 [2] **** 0.93 mi (27:39 / mi) +78m 21:55 / mi
spiked:6/9c shoes: Blue Xtalon 2017

run of the first 9 Blue controls, better control in the green but still a bit shaky on 2 controls

Road running 10:20 [3] 1.08 mi (9:34 / mi) +27m 8:53 / mi
shoes: Blue Xtalon 2017

3 PM

Mapping 1:48:46 [3] 3.1 mi (35:04 / mi) +180m 29:43 / mi

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