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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BP

In the 7 days ending Feb 24, 2018:

activity # timemileskm+m
  Snowshoe4 1:35:00 5.72(16:37) 9.2(10:20) 190
  Strength1 1:05:00 1.24(52:18) 2.0(32:30)
  Massage1 1:00:00
  XC ski1 31:30 3.36(9:23) 5.4(5:50) 50
  Walking1 24:45 1.99(12:27) 3.2(7:44) 40
  Total7 4:36:15 12.3 19.8 280
  [1-5]7 3:36:15

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SuMoTuWeThFrSa

Saturday Feb 24, 2018 #

Snowshoe 20:00 intensity: (12:00 @1) + (8:00 @2) 2.0 km (10:00 / km) +30m 9:18 / km
ahr:118

Beautiful snowy woods with snow falling.

Friday Feb 23, 2018 #

Massage 1:00:00 [0]

Monthly maintenance and no residual back issues.

Snowshoe 24:00 intensity: (13:00 @1) + (8:00 @2) + (3:00 @3) 2.3 km (10:26 / km) +50m 9:25 / km
ahr:120

Another 4” of fresh snow.

Thursday Feb 22, 2018 #

Strength 1:05:00 [2] 2.0 km (32:30 / km)

ABCs, dynamic stretching and 2x40m easy build ups

Pelvic tilts 2x20
Deadbugs 2x30
Hip thrusters 2x20

Inclined DB press 2x15 (20#)
20" step ups 2x8 ea leg (2x20#)

Tricep pulldowns 2x15 (22.5#)
SLR on frame 2x13

Shoulder front raise 2x10 (10#)
KB squats 2x8 ea leg (12kg)

Ski erg 1 min in 45 sec off (180m)

Wednesday Feb 21, 2018 #

XC ski (Classic) 31:30 intensity: (6:00 @1) + (5:00 @2) + (18:00 @3) + (2:30 @4) 5.4 km (5:50 / km) +50m 5:35 / km
ahr:120

Fresh fast conditions and beautiful sunny day. Quick LT outing. Back held up well.

Tuesday Feb 20, 2018 #

Snowshoe 24:00 intensity: (20:00 @1) + (4:00 @2) 2.4 km (10:00 / km) +50m 9:03 / km
ahr:114

Lots of fresh white stuff to make new tracks in. Hopefully some skiing tomorrow.

Monday Feb 19, 2018 #

Snowshoe 27:00 intensity: (20:00 @1) + (7:00 @2) 2.5 km (10:48 / km) +60m 9:39 / km
ahr:112

Fresh snow to pretty things up.

Sunday Feb 18, 2018 #

Walking (Road) 24:45 intensity: (5:00 @1) + (15:00 @2) + (4:45 @3) 3.2 km (7:44 / km) +40m 7:17 / km
ahr:134

Speed walk, no poles.

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