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Training Log Archive: Alex_Z

In the 7 days ending Aug 19, 2016:

activity	#	time	miles		km		+m
Cross-Country	2	2:19:57	15.5	(9:02)	24.94	(5:37)	61
Orienteering	5	1:58:33	10.64	(11:08)	17.13	(6:55)	225	31 /	31c	100%
Waking.	4	1:34:09	5.39	(17:29)	8.67	(10:52)	74
Climbing	4	6:31	0.27	(24:23)	0.43	(15:09)	66
Swimming	1	2:09	0.06	(38:01)	0.09	(23:38)
Total	16	6:01:19	31.85	(11:21)	51.26	(7:03)	426	31 /	31c	100%
[1-5]	11	4:25:01

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Friday Aug 19, 2016 #

Event: Visiting the Tambov wolf - 2016

4 PM

Orienteering warm up/down (O-event) 10:33 [2] 1.54 km (6:51 / km) +2m 6:48 / km
ahr:120 max:135 shoes: Icebug Spirit_4_OLX

Suburban Forest, Tambov. Visiting the Tambov wolf - 2016, 1st day, Sprint.
Warm up - jogging.

5 PM

Orienteering race (O-event) 20:54 [3] *** 3.43 km (6:06 / km) +9m 6:01 / km
ahr:159 max:169 spiked:15/15c shoes: Icebug Spirit_4_OLX

Suburban Forest, Tambov. Visiting the Tambov wolf - 2016, 1st day, Sprint.
H55 - 3,3km - 15 controls - 0:20:54 - 1st place - 18 persons - K=1,039. Losses: ~50".

6 PM

Orienteering warm up/down (O-event) 11:34 [2] 1.49 km (7:46 / km) +6m 7:37 / km
ahr:127 max:135 shoes: Icebug Spirit_4_OLX

Suburban Forest, Tambov. Visiting the Tambov wolf - 2016, 1st day, Sprint.
Warm down - jogging.

7 PM

Swimming 2:09 [0] 0.09 km (23:38 / km)

Cna river, Tambov. Freestyle swimming.

H55 - Splits

Wednesday Aug 17, 2016 #

9 AM

Waking. 27:10 [0] 2.36 km (11:31 / km) +13m 11:12 / km
shoes: Ecco Hayden

Volgogradsky Prospekt - Ugreshsky driveway. Waking.

6 PM

Waking. 22:41 [0] 2.08 km (10:54 / km) +26m 10:16 / km
shoes: Ecco Hayden

Ugreshsky driveway - Volgogradsky Prospekt. Waking.

7 PM

Climbing 1:29 [1] 0.12 km (12:22 / km) +13m 8:01 / km
shoes: Ecco Hayden

Up stairs 7 floors.

8 PM

Cross-Country intervals (Training) 56:42 [3] 10.36 km (5:28 / km) +19m 5:25 / km
ahr:136 max:161 shoes: Mizuno Wave Ride 19

Black Lake, Moscow Region. Cross with intervals: 5x0,4 + 0,4 jogging - 1:29; 1:28; 1:27; 1:28; 1:28.

9 PM

Climbing 1:34 [1] 0.14 km (11:11 / km) +18m 6:49 / km
ahr:123 max:132 shoes: Mizuno Wave Ride 19

Up stairs 7 floors.

Tuesday Aug 16, 2016 #

9 AM

Waking. 22:29 [0] 2.23 km (10:05 / km) +8m 9:54 / km
shoes: Ecco Hayden

Volgogradsky Prospekt - Ugreshsky driveway. Waking.

6 PM

Waking. 21:49 [0] 2.0 km (10:55 / km) +27m 10:13 / km
shoes: Ecco Hayden

Ugreshsky driveway - Volgogradsky Prospekt. Waking.

7 PM

Climbing 1:37 [1] 0.07 km (23:06 / km) +14m 11:33 / km
shoes: Ecco Hayden

Up stairs 7 floors.

8 PM

Cross-Country 1:23:15 [3] 14.58 km (5:43 / km) +42m 5:38 / km
ahr:130 max:144 shoes: Mizuno Wave Ride 19

City park Kuskovo. Jogging with map in free pace.

9 PM

Climbing 1:51 [1] 0.1 km (18:30 / km) +21m 9:01 / km
ahr:116 max:122 shoes: Mizuno Wave Ride 19

Up stairs 7 floors.

Saturday Aug 13, 2016 #

11 AM

Orienteering warm up/down (O-event) 9:21 [2] 1.41 km (6:38 / km) +6m 6:30 / km
ahr:129 max:154 shoes: Icebug Spirit_4_OLX

Pikasaare, Estonia. WMOC-2016. Long Final. Warm up - joggind. Non-stop drizzle.

12 PM

Orienteering race (O-event) 1:06:11 [4] *** 9.26 km (7:09 / km) +202m 6:27 / km
ahr:152 max:165 spiked:16/16c shoes: Icebug Spirit_4_OLX

Pikasaare, Estonia. WMOC-2016. Long Final.
H55A - 7,9km - 16 controls - 28th place - 80 persons. Losses: ~11'40". Non-stop drizzle.

H55A Long Final - Splits

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