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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ricsch

In the 7 days ending Mar 21, 2021:

activity # timemileskm+m
  running5 3:41:42 29.71(7:28) 47.81(4:38) 385
  strength3 1:59:01
  orienteering1 1:12:06 7.31(9:52) 11.76(6:08) 381
  balancing / alternative training1 52:34
  cycling1 35:45
  streching2 19:00
  Total13 8:40:08 37.01 59.57 766
  [1-5]10 7:21:38
averages - sleep:6.4 rhr:42

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MoTuWeThFrSaSu

Sunday Mar 21, 2021 #

Note
rhr:42 slept:8.0 (rest day)

Saturday Mar 20, 2021 #

strength (Stabilization) 26:45 intensity: (13:45 @0) + (13:00 @4)

11 AM

orienteering (Distelberg) 1:12:06 [4] 11.76 km (6:08 / km) +381m 5:17 / km
ahr:151 max:176 rhr:42 slept:6.5

58min orienteering (rest warm up and warm down)

1 worst, 6 best

physical: 3.5 (didn't fill fit)
mental: 4
technical: 3 (my technique was still rusty, which resulted in mistakes
preparation: 4
overall: 3.666 (theres much space for improvment)
5 PM

running (Footing) 18:22 [1] 3.56 km (5:10 / km) +23m 5:00 / km
ahr:144 max:163 shoes: Asics Evoride

Friday Mar 19, 2021 #

balancing / alternative training (alternative training) 52:34 [2]

6 PM

running (bussola ok training) 17:37 [1] 3.05 km (5:47 / km) +15m 5:39 / km
ahr:136 max:163 rhr:41 slept:6.0 shoes: Asics Evoride

Thursday Mar 18, 2021 #

streching (streching) 12:00 [0]

7 PM

running intervals (IV 3x(15x20“intensiv, 20“) 1:01:00 intensity: (10:00 @0) + (36:00 @1) + (14:30 @4) + (30 @5) 12.25 km (4:59 / km) +59m 4:52 / km
ahr:142 max:167 rhr:42 slept:6.0 shoes: Asics DS Trainer 25

Wednesday Mar 17, 2021 #

strength (Stabilization) 26:45 [4]

5 PM

running (endurance run) 1:02:52 [2] 13.61 km (4:37 / km) +219m 4:17 / km
ahr:159 max:177 rhr:42 slept:6.0 shoes: Asics Evoride

Tuesday Mar 16, 2021 #

streching (streching) 7:00 [0]

7 PM

running intervals (IV 2x20min (3min TP)) 1:01:51 intensity: (3:00 @1) + (18:51 @2) + (35:00 @4) + (5:00 @5) 15.35 km (4:02 / km) +68m 3:56 / km
ahr:156 max:176 rhr:43 slept:6.0 shoes: Asics DS Trainer 25

Pace= 3:38 / 3:28

Monday Mar 15, 2021 #

strength (Strength) 1:05:31 intensity: (20:00 @1) + (20:00 @2) + (25:31 @4)

7 PM

cycling (IC Regeneration) 35:45 [0]
ahr:111 max:134 rhr:44 slept:6.0

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