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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Abrando

In the 30 days ending Sep 30, 2016:

activity # timemileskm+m
  VING TSUN 23 28:20:00
  Running12 11:29:27 69.35 111.61 1361
  Orienteering2 4:25:44 16.86(15:45) 27.14(9:47) 528
  Stretching8 3:10:00
  MTB2 2:56:06 40.54(13.8/h) 65.24(22.2/h) 934
  Total42 50:21:17 126.75 203.99 2823

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Friday Sep 30, 2016 #

6 AM

VING TSUN 1:00:00 [3]
(injured)

Thursday Sep 29, 2016 #

5 PM

VING TSUN 1:00:00 [3]
(injured)

8 PM

VING TSUN 1:20:00 [3]
(injured)

Wednesday Sep 28, 2016 #

6 PM

VING TSUN 1:00:00 [3]
(injured)

Tuesday Sep 27, 2016 #

6 PM

VING TSUN 1:00:00 [3]
(injured)

Monday Sep 26, 2016 #

6 PM

VING TSUN 1:00:00 [3]
(injured)

8 PM

VING TSUN 1:20:00 [3]
(injured)

9 PM

VING TSUN 1:00:00 [3]
(injured)

Saturday Sep 24, 2016 #

10 AM

Orienteering 3:00:04 [5] 17.53 km (10:16 / km) +442m 9:07 / km
(injured) shoes: Icebug Spirit 6 OLX

Gara partita bene, qualche errore nella parte centrale e poi nella tratta 21-22
saltando un muretto ho preso una storta ma ho terminato la gara

Running warm up/down 20:00 [2]
shoes: Icebug Spirit 6 OLX

Friday Sep 23, 2016 #

3 PM

Running warm up/down 20:00 [3]
shoes: Icebug Spirit 6 OLX

Orienteering race 1:25:40 [3] 9.61 km (8:55 / km) +86m 8:32 / km
shoes: Icebug Spirit 6 OLX

Gara fatta a ritmo tranquillo per adattarmi al terreno carsico in vista della long del giorno dopo

Thursday Sep 22, 2016 #

5 PM

VING TSUN 2:00:00 [3]

8 PM

VING TSUN 1:20:00 [3]

Wednesday Sep 21, 2016 #

11 AM

Stretching 20:00 [2]

Running warm up/down 22:03 [2] 3.73 km (5:55 / km) +7m 5:51 / km
shoes: brooks gliceryn 12

Running 3:28 [3] 0.78 km (4:27 / km) +5m 4:18 / km
shoes: brooks gliceryn 12

10 allunghi da 50m

Tuesday Sep 20, 2016 #

9 AM

Running warm up/down 13:00 [3] 1.62 km (8:01 / km) +3m 7:57 / km
shoes: La sportiva Elios SR

Running intervals 51:24 [3] 9.49 km (5:25 / km) +12m 5:23 / km
shoes: La sportiva Elios SR

10x500 a 4.20/km mi sono fatto prendere la mano all' 8°
Tempi [2:06-2:07-2:05-2:04-2:06-2:10-2:09-1:55-2:06-2:04]
6 PM

VING TSUN 1:00:00 [3]

Stretching 40:00 [1]

Monday Sep 19, 2016 #

8 AM

MTB 1:47:13 [4] 41.79 km (23.4 kph) +471m
shoes: mtb CUBE attention SL 29

10 AM

Stretching 20:00 [1]

6 PM

VING TSUN 1:00:00 [3]

8 PM

VING TSUN 1:20:00 [3]

Friday Sep 16, 2016 #

8 AM

Running 20:43 [2] 3.59 km (5:46 / km) +108m 5:01 / km
shoes: brooks gliceryn 12

Corsetta tranquilla
6 PM

VING TSUN 1:00:00 [3]

Thursday Sep 15, 2016 #

5 PM

VING TSUN 1:00:00 [3]

8 PM

Stretching 10:00 [2]

VING TSUN 1:20:00 [3]

Wednesday Sep 14, 2016 #

9 AM

Running warm up/down 17:20 [2] 2.49 km (6:58 / km) +9m 6:50 / km
shoes: brooks gliceryn 12

Running intervals 58:25 [4] 11.26 km (5:11 / km) +10m 5:10 / km
shoes: brooks gliceryn 12

10x1000 a 4:20 con 3' rec
Tempi [4:20-4:19-4:20-4:20-4:14-4:16-4:20-4:17]
11 AM

Stretching 20:00 [3]

6 PM

Running warm up/down 30:36 [2] 5.26 km (5:49 / km) +20m 5:43 / km
shoes: salomon S-Lab sense 3 ultra sg

Pavia vernavola con Ire, Della, Gigi e Ienna

Running 33:53 [3] 5.31 km (6:23 / km) +18m 6:16 / km
shoes: salomon S-Lab sense 3 ultra sg

Pavia vernavola con Ire, Della, Gigi e Ienna

Tuesday Sep 13, 2016 #

8 AM

MTB 1:08:53 [3] 23.45 km (20.4 kph) +463m
shoes: mtb CUBE attention SL 29

10 AM

Stretching 20:00 [3]

5 PM

VING TSUN 1:00:00 [3]

Monday Sep 12, 2016 #

6 PM

VING TSUN 1:00:00 [3]

7 PM

Stretching 30:00 [3]

8 PM

VING TSUN 1:10:00 [3]

Corso adulti

Saturday Sep 10, 2016 #

2 PM

VING TSUN 2:30:00 [3]

Thursday Sep 8, 2016 #

9 AM

Running warm up/down 20:00 [3] 1.97 km (10:09 / km) +47m 9:04 / km
shoes: brooks gliceryn 12

Running 50:00 [3] 9.72 km (5:09 / km) +208m 4:39 / km
shoes: brooks gliceryn 12

50' tranquilli
5 PM

Stretching 30:00 [3]

6 PM

VING TSUN 1:00:00 [3]

Wednesday Sep 7, 2016 #

9 AM

Running 20:00 [3] 2.1 km (9:31 / km) +9m 9:19 / km
shoes: brooks gliceryn 12

Running intervals 1:14:00 [3] 13.68 km (5:25 / km) +19m 5:22 / km
shoes: brooks gliceryn 12

10x1000 a 4:30/km con 3' di recupero
tempi: [4:31-4:31-4:27-4:27-4:25-4:26-4:27-4:27-4:29-4:28]

Tuesday Sep 6, 2016 #

5 PM

VING TSUN 1:00:00 [3]

7 PM

VING TSUN 2:00:00 [3]

Sunday Sep 4, 2016 #

3 PM

Running warm up/down 28:00 [2] 2.58 km (10:51 / km) +92m 9:13 / km
shoes: brooks gliceryn 12

Running 1:06:22 [3] 12.0 km (5:32 / km) +280m 4:57 / km
shoes: brooks gliceryn 12

lungo collinare

Running 14:13 [3] 3.0 km (4:44 / km) +31m 4:30 / km
shoes: brooks gliceryn 12

aumento di ritmo dopo il lungo

Saturday Sep 3, 2016 #

3 PM

Running warm up/down 10:00 [2] 1.34 km (7:28 / km) +46m 6:22 / km
shoes: brooks gliceryn 12

Running 50:00 [3] 10.0 km (5:00 / km) +205m 4:32 / km
shoes: brooks gliceryn 12

50' collinari tranquilli

Thursday Sep 1, 2016 #

9 AM

Running warm up/down 16:00 [2] 1.98 km (8:05 / km) +51m 7:10 / km
shoes: brooks gliceryn 12

Running 50:00 [3] 9.71 km (5:09 / km) +181m 4:43 / km
shoes: brooks gliceryn 12

50' collinari tranquilli

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