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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gauchi

In the 7 days ending Jun 24, 2017:

activity # timemileskm+m
  run on road9 4:35:03 28.15(9:46) 45.3(6:04) 410
  run on trail2 2:51:01 16.16(10:35) 26.0(6:35) 1141
  orienteering1 1:14:36 6.84(10:55) 11.0(6:47) 427
  walking1 1:05:35 3.73(17:35) 6.0(10:56) 34
  strength2 50:00
  swim1 40:00 0.99(40:14) 1.6(25:00)
  Total16 11:16:15 55.86 89.9 2012
averages - sleep:7.1 weight:54.9kg

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SuMoTuWeThFrSa

Saturday Jun 24, 2017 #

2 AM

swim 40:00 [3] 1.6 km (25:00 / km)

Free style 1500m 36min
8 AM

run on trail 2:25:34 [4] 22.7 km (6:25 / km) +1093m 5:10 / km
ahr:143 max:167 slept:6.8 shoes: salomon sonic pro2(red)

slept 23-6
not good sleeping
87rpm
I felt good feeling in my foot due to barefoot.
On the other hand, I felt good feeling n my back while climbing due to core training.
I want to continue such training.
11 AM

run on trail warm up/down 25:27 [2] 3.3 km (7:43 / km) +48m 7:11 / km
ahr:111 max:121

barefoot 20min

Friday Jun 23, 2017 #

12 PM

run on road (Build-up) 23:34 [4] 6.0 km (3:56 / km) +12m 3:53 / km
ahr:157 max:178 slept:7.2 weight:55kg shoes: Mizuno enigma5(25.5cmW)

90rpm
430 401 352 344 343 338

run on road warm up/down 5:04 [2] 0.8 km (6:20 / km)
ahr:122 max:127 shoes: Mizuno enigma5(25.5cmW)

Thursday Jun 22, 2017 #

12 PM

run on road 28:55 [2] 4.2 km (6:53 / km) +27m 6:40 / km
ahr:104 max:128 slept:7.0 weight:54.8kg

87rpm
barefoot 20min

run on road (jog) 28:16 [2] 5.2 km (5:26 / km) +6m 5:24 / km
ahr:116 max:128

86rpm

Wednesday Jun 21, 2017 #

12 PM

strength (Core training) 25:00 [2]
slept:7.0 weight:54.8kg

push up
plunk
push wall
6 PM

run on road (Hill training) 50:57 [4] 9.3 km (5:29 / km) +281m 4:46 / km
ahr:135 max:168 shoes: salomon sonic pro2(red)

87rpm
first part in the forest, last part on the road
rain condition
7 PM

run on road warm up/down 6:18 [2] 1.0 km (6:18 / km) +3m 6:12 / km
ahr:114 max:134 shoes: salomon sonic pro2(red)

81rpm

Tuesday Jun 20, 2017 #

6 AM

run on road (Slow jog) 35:47 [2] 5.1 km (7:01 / km) +30m 6:49 / km
ahr:102 max:120 slept:6.8 weight:55kg

barefoot 25min
88rpm
folding from stomach
12 PM

run on road (Build-up) 19:55 [5] 5.0 km (3:59 / km) +18m 3:55 / km
ahr:155 max:181 shoes: Mizuno enigma5(25.5cmW)

90rpm
453 402 348 332 331
bending forward from the stomach
7 PM

walking 1:05:35 [1] 6.0 km (10:56 / km) +34m 10:38 / km
ahr:80 max:95

Monday Jun 19, 2017 #

6 AM

run on road (Slow jog) 25:37 [2] 3.3 km (7:46 / km) +18m 7:33 / km
ahr:96 max:111 slept:7.3 weight:54.7kg

barefoot 15min
86rpm
12 PM

strength (Core training) 25:00 [2]

push up
plunk
push wall

Sunday Jun 18, 2017 #

10 AM

run on road warm up/down 23:05 [2] 3.1 km (7:27 / km) +12m 7:18 / km
ahr:135 max:159 shoes: salomon fellcross 3(black)

11 AM

orienteering race (Long) 1:14:36 [5] 11.0 km (6:47 / km) +427m 5:41 / km
ahr:171 max:190 slept:7.5 shoes: salomon fellcross 3(black)

All Japan Orienteering Championships(Long Distance) in Yita city
79rpm
slept 21:30-5:00
1 PM

run on road warm up/down 27:35 [2] 2.3 km (12:00 / km) +3m 11:55 / km

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