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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AzMan

In the 7 days ending Mar 12, 2012:

activity # timemileskm+m
  Orienteering - Bush3 2:22:10 15.57(9:08) 25.06(5:40) 356
  Cycling - WTrainer2 2:05:10 37.53(18.0/h) 60.4(29.0/h)
  Running - Road3 1:49:04 13.25(8:14) 21.33(5:07) 148
  Massage & Recovery1 1:00:00
  Kayak - Flatwater1 59:25 5.87(5.9/h) 9.44(9.5/h) 15
  Total10 8:15:49 72.22 116.22 519
  [1-5]9 7:15:49

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TuWeThFrSaSuMo

Monday Mar 12, 2012 #

Note
(rest day)

Sunday Mar 11, 2012 #

9 AM

Orienteering - Bush race (Long (Hagaby)) 1:32:03 intensity: (8 @2) + (10 @3) + (7 @4) + (1:31:38 @5) 15.29 km (6:01 / km) +176m 5:42 / km
ahr:177 max:190 shoes: Inov8 X-Talon 190


Long Distance ME 2 - Splits

Saturday Mar 10, 2012 #

Event: Eureka Challenge, SILVA NOLs
 
9 AM

Orienteering - Bush race (Sprint) 14:37 intensity: (6 @3) + (7 @4) + (14:24 @5) 3.52 km (4:10 / km) +42m 3:55 / km
ahr:187 max:195 shoes: Brooks Green Silence 1

2 PM

Orienteering - Bush race (Middle) 35:30 intensity: (5 @2) + (11 @3) + (8 @4) + (35:06 @5) 6.25 km (5:41 / km) +138m 5:07 / km
ahr:179 max:191 shoes: Inov8 X-Talon 190


M Open Elite - Splits

Middle DistanceM Open Elite - Splits

Friday Mar 9, 2012 #

5 PM

Running - Road tempo (Taper Run) 35:49 intensity: (33 @1) + (46 @2) + (31:23 @3) + (2:55 @4) + (12 @5) 6.63 km (5:24 / km) +29m 5:17 / km
ahr:137 max:162 shoes: Brooks Green Silence 1

Thursday Mar 8, 2012 #

7 PM

Cycling - WTrainer intervals (Intervals - MuscEnd) 1:00:00 intensity: (14:45 @1) + (21:06 @2) + (20:47 @3) + (3:22 @4) 29.04 km (29.0 kph)
ahr:124 max:153 shoes: Merida Reacto 907

Wednesday Mar 7, 2012 #

8 AM

Massage & Recovery (Massage) 1:00:00 [0]

7 PM

Kayak - Flatwater intervals (Intervals - VO) 59:25 intensity: (31:24 @1) + (19:29 @2) + (3:53 @3) + (4:01 @4) + (38 @5) 9.44 km (9.5 kph) +15m
ahr:118 max:161 shoes: Damon's TK1 - 'The Panther'

Tuesday Mar 6, 2012 #

7 AM

Running - Road intervals (Intervals - Fartlek) 55:33 intensity: (15:00 @2) + (35:33 @4) + (5:00 @5) 11.41 km (4:52 / km) +65m 4:44 / km
shoes: Brooks Green Silence 1

7 PM

Cycling - WTrainer intervals (Intervals - MuscEnd) 1:05:10 intensity: (17:53 @1) + (12:19 @2) + (24:43 @3) + (7:18 @4) + (2:57 @5) 31.36 km (28.9 kph)
ahr:127 max:166 shoes: Merida Reacto 907

8 PM

Running - Road hills (Tempo - Hill Rpts) 17:42 intensity: (11 @1) + (7 @2) + (11:46 @3) + (3:24 @4) + (2:14 @5) 3.29 km (5:23 / km) +54m 4:58 / km
ahr:142 max:168 shoes: Brooks Green Silence 1

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