Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Abrando

In the 31 days ending Jul 31, 2015:

activity	#	time	miles		km		+m
Running	14	12:35:45	49.07		78.97		1592
MTB	4	8:04:03	97.61	(12.1/h)	157.09	(19.5/h)	2076
Orienteering	3	4:27:57	20.74	(12:55)	33.38	(8:02)	725
Strength	3	2:40:00
Total	19	27:47:45	167.42		269.44		4393

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Thursday Jul 30, 2015 #

Running warm up/down 30:00 [1]
shoes: brooks gliceryn 12

Running intervals 28:49 [4] 6.95 km (4:09 / km) +123m 3:49 / km
shoes: brooks gliceryn 12

ripetute 8x500 con 2'15'' di recupero

Tuesday Jul 28, 2015 #

Running warm up/down 20:00 [1]
shoes: salomon XR crossmax 2

Strength 1:00:00 [3]

circuito completo gambe, busto, addome e braccia

Monday Jul 27, 2015 #

Running warm up/down 20:00 [1]
shoes: salomon XR crossmax 2

Running 50:00 [3] 10.6 km (4:43 / km) +181m 4:21 / km
shoes: salomon XR crossmax 2

CL 10 Km + AL 5x100

Sunday Jul 26, 2015 #

MTB 1:49:44 [3] 37.43 km (20.5 kph) +692m
shoes: mtb CUBE attention SL 29

Friday Jul 24, 2015 #

MTB 2:13:03 [4] 48.06 km (21.7 kph) +549m
shoes: mtb CUBE attention SL 29

giro con tanta pianura rispetto al solito!

C • 549 e' tanta pianura ?!? 3

Thursday Jul 23, 2015 #

Running warm up/down 30:00 [1]
shoes: salomon XR crossmax 2

Running intervals 41:12 [3] 7.27 km (5:40 / km) +159m 5:07 / km
shoes: salomon XR crossmax 2

RL 3x2km recupero 5'
8:25-8:34-8:48

Tuesday Jul 21, 2015 #

Running warm up/down 20:00 [1]
shoes: salomon XR crossmax 2

Running 49:13 [3] 10.0 km (4:55 / km) +200m 4:28 / km
shoes: salomon XR crossmax 2

CL 10Km

Sunday Jul 19, 2015 #

Running warm up/down 20:00 [1]
shoes: salomon XR crossmax 2

Running 31:15 [3] 6.7 km (4:40 / km) +113m 4:18 / km
shoes: salomon XR crossmax 2

Friday Jul 17, 2015 #

Running warm up/down 30:00 [1]
shoes: salomon XR crossmax 2

Running 54:30 [3] 10.59 km (5:09 / km) +224m 4:39 / km
shoes: salomon XR crossmax 2

10km a 5.05/km + 5 allunghi da 100m

Thursday Jul 16, 2015 #

Running warm up/down 30:00 [1]
shoes: salomon XR crossmax 2

Running intervals 36:00 [3] 6.92 km (5:12 / km) +131m 4:45 / km
shoes: salomon XR crossmax 2

5x1 km rec 4'
[ 3.51-4.09-3.57-3.55-5.07] l' ultima ripetuta è in salita 67m

Strength 40:00 [3]

allenamento braccia busto e addome

Monday Jul 13, 2015 #

Running warm up/down 20:00 [1]
shoes: salomon XR crossmax 2

Running 58:00 [3] 10.63 km (5:27 / km) +280m 4:49 / km
shoes: salomon XR crossmax 2

in teoria 10km ai 4.50/km ma agli ultimi 2km ero totalmente morto quindi il ritmo si è alzato ai 5.10/km con due momenti di camminata...poi 5 allunghi da 100m

Sunday Jul 12, 2015 #

MTB 55:38 [3] 18.7 km (20.2 kph) +297m
shoes: mtb CUBE attention SL 29

Giretto tranquillo cercamdo di tirare le salite al massimo

Thursday Jul 9, 2015 #

Running warm up/down 30:00 [1]
shoes: salomon XR crossmax 2

Running intervals 22:03 [4] 4.32 km (5:06 / km) +95m 4:36 / km
shoes: salomon XR crossmax 2

8x400 1'30'' di recupero

Wednesday Jul 8, 2015 #

Running warm up/down 20:00 [1]
shoes: salomon XR crossmax 2

Running 24:43 [3] 4.99 km (4:57 / km) +86m 4:34 / km
shoes: salomon XR crossmax 2

uscita tranquilla

Sunday Jul 5, 2015 #

Running warm up/down 30:00 [2]
shoes: brooks gliceryn 12

Orienteering race 38:28 [5] 8.03 km (4:47 / km) +39m 4:41 / km
shoes: brooks gliceryn 12

Expori 3 day gara a milano, molto caldo ma molto soddisfatto, 5° di giornata in MA e 3° in classifica generale

Friday Jul 3, 2015 #

Running warm up/down 30:00 [1]
shoes: inov oroc 280

Orienteering race 1:41:16 [5] 10.85 km (9:20 / km) +431m 7:47 / km
shoes: inov oroc 280

Expori 2°day Bedero Valcuvia, 4°MA molto caldo ma più sopportabile rispetto al giorno prima, gara regolare un un grosso errore alla 4.

Thursday Jul 2, 2015 #

Running warm up/down 30:00 [1]
shoes: inov oroc 280

Orienteering race 2:08:13 [5] 14.5 km (8:51 / km) +255m 8:08 / km
shoes: inov oroc 280

Expori day 1 sesto calende 5°MA
Partito bene prima della tratta lunga ero terzo ma ho mancato una traccia coperta dalla vegetazione e ho perso tempo, poi il caldo ha contribuito facendomi alzare il ritmo, punto nove molto difficoltoso.

Wednesday Jul 1, 2015 #

MTB 3:05:38 [2] 52.9 km (17.1 kph) +538m
shoes: mtb CUBE attention SL 29

Giro tranquillo con Andrea

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