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Attackpoint - performance and training tools for orienteering athletes

Training Log: gauchi

In the last 7 days:

activity # timemileskm+m
  run on trail4 2:38:22 12.05(13:08) 19.4(8:10) 786
  run on road3 1:13:21 8.33(8:49) 13.4(5:28) 24
  strength3 1:10:00
  orienteering2 54:14 4.6(11:48) 7.4(7:20) 283
  Total10 5:55:57 24.98 40.2 1093
averages - sleep:7 weight:54.2kg
«
3:10
0:00
WeThFrSaSuMoTu

Saturday Nov 10 #

12 PM

run on trail warm up/down 28:52 [2] 2.7 km (10:41 / km) +84m 9:15 / km
ahr:119 max:154 slept:7.0 shoes: salomon slab speed cross(black

44

orienteering (Middle) 42:35 [4] 5.4 km (7:53 / km) +208m 6:37 / km
ahr:164 max:184 shoes: salomon slab speed cross(black

KOLC大会@千駄刈
標高1700m
ペース上がらず、終盤脚上がらず。
疲れと筋肉のはりが取れない。
強度の高いトレーニングできていない。
でもプランをしっかりやって動き出すことはできている。道に出るときに油断しがち。ミスした後にいかに建て直せるか。
1 PM

run on trail 30:25 [2] 3.1 km (9:49 / km) +165m 7:45 / km
ahr:118 max:163 shoes: salomon slab speed cross(black

2 PM

run on trail 56:49 [3] 5.1 km (11:08 / km) +440m 7:47 / km
ahr:129 max:160 shoes: salomon slab speed cross(black

ロープウェイ麓~頂上駅 往復
景色がいい
fantastic view!
7 PM

orienteering (knight O) 11:39 [4] 2.0 km (5:50 / km) +75m 4:54 / km
ahr:127 max:178 shoes: salomon slab speed cross(black

run on road warm up/down 20:00 [2] 2.0 km (10:00 / km)
shoes: salomon slab speed cross(black

Friday Nov 9 #

6 AM

strength (Core training) 20:00 [2]
slept:7.0 weight:54.2kg

41
12 PM

run on road (jog) 25:18 [2] 5.2 km (4:52 / km) +12m 4:49 / km
ahr:129 max:156 shoes: salomon sonic pro2(red)

Thursday Nov 8 #

6 AM

run on trail (Fast jog) 42:16 [3] 8.5 km (4:58 / km) +97m 4:42 / km
ahr:134 max:165 slept:7.0 weight:54kg shoes: Salomon sense ride(red)

548 454 445 440 427 424 422 535
cross-country course
44
もっと1回1回のトレーニングを大事にしたい。
12 PM

strength (drill) 20:00 [2]

lunge
marching
コアに力が抜けないように。

Wednesday Nov 7 #

6 AM

strength (Core training) 30:00 [2]

42
骨盤を立たせる(背中を反らせない)ことを意識
12 PM

run on road (Fast jog) 28:03 [3] 6.2 km (4:31 / km) +12m 4:29 / km
ahr:138 max:162 slept:7.0 weight:54.5kg shoes: salomon sonic pro2(red)

41
459 435 422 407 417
windsprint 4set

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