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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: naomi

In the 7 days ending Mar 1, 2015:

activity # timemileskm+m
  Running10 4:29:59 31.21(8:39) 50.23(5:23) 680
  Orienteering5 4:24:34 22.45(11:47) 36.12(7:19) 1028
  Strength1 30:00
  Total13 9:24:33 53.65 86.35 1708

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MoTuWeThFrSaSu

Sunday Mar 1, 2015 #

8 AM

Running 11:01 intensity: (8:05 @1) + (45 @2) + (1:54 @3) + (17 @4) 1.89 km (5:49 / km) +58m 5:03 / km
ahr:121 max:174

sprint wup
9 AM

Running 6:58 [1] 0.75 km (9:18 / km) +1m 9:14 / km
ahr:123 max:134

cdown
10 AM

Orienteering 18:43 intensity: (1:54 @1) + (51 @2) + (1:14 @3) + (9:31 @4) + (5:13 @5) 3.86 km (4:51 / km) +89m 4:21 / km
ahr:176 max:195

WRE Sprint in Alanya. Ran ok. Approx 3 x 10 - 15'' mistake. Lost 40'' in the beginnen due to a bad map. Over 1000 WRE points for the first time :)
4 PM

Orienteering 28:11 intensity: (15:04 @1) + (11:22 @2) + (1:45 @3) 3.22 km (8:45 / km) +154m 7:04 / km
ahr:146 max:166

oing between ruins. fantastic map.

Saturday Feb 28, 2015 #

10 AM

Orienteering 1:56:25 intensity: (29:29 @1) + (30:10 @2) + (34:45 @3) + (22:01 @4) 13.89 km (8:23 / km) +654m 6:47 / km
ahr:160 max:179

WRE Long Distance. Tough course, ok performance. Didnt push max.

Running 12:28 intensity: (11:30 @1) + (47 @2) + (11 @3) 1.37 km (9:04 / km) +14m 8:38 / km
ahr:113 max:163

wup
1 PM

Running 1:35 intensity: (1:18 @1) + (17 @2) 0.26 km (6:03 / km) +10m 5:04 / km
ahr:140 max:151

very little cdown after the long distance
7 PM

Running 15:00 [1] 3.0 km (5:00 / km)
ahr:138 max:147

easy on the treadmill in the evening

Friday Feb 27, 2015 #

9 AM

Orienteering 39:03 intensity: (18:32 @1) + (15:57 @2) + (4:34 @3) 5.69 km (6:52 / km) +27m 6:42 / km
ahr:142 max:169

a bit of warm up and sprint in side. taking it easy.

Running 15:50 intensity: (7:55 @1) + (7:55 @2) 3.13 km (5:03 / km) +4m 5:01 / km
ahr:146 max:156

back to the hotel along the beach! :)
3 PM

Orienteering 1:02:12 intensity: (41:39 @1) + (17:41 @2) + (1:55 @3) + (57 @4) 9.46 km (6:34 / km) +104m 6:14 / km
ahr:140 max:178

o-ing on the neighbouring map sorgun. really like that map but got into some troubles with dogs and cut it short.

Thursday Feb 26, 2015 #

5 PM

Running 18:59 intensity: (18:33 @1) + (21 @2) + (5 @3) 3.74 km (5:04 / km) +55m 4:44 / km
ahr:131 max:164

easy in the evening after travelling to turkey

Wednesday Feb 25, 2015 #

5 PM

Running 51:32 intensity: (48:46 @1) + (2:46 @2) 10.43 km (4:57 / km) +127m 4:40 / km
ahr:138 max:157

Strength (climbing) 30:00 [3]

Tuesday Feb 24, 2015 #

4 PM

Running 44:55 intensity: (41:38 @1) + (3:17 @2) 8.33 km (5:23 / km) +134m 4:59 / km
ahr:132 max:157

Monday Feb 23, 2015 #

6 PM

Running 1:31:41 intensity: (1:25:12 @1) + (6:11 @2) + (18 @3) 17.32 km (5:18 / km) +277m 4:54 / km
ahr:136 max:163

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