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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CHARLIE-B

In the 7 days ending Sep 29, 2013:

activity # timemileskm+mload
  Gym2 2:14:5658.2
  Orienteering1 1:43:58 6.29(16:32) 10.12(10:16) 14865.7
  Running2 1:21:18 8.51(9:33) 13.7(5:56) 14225.0
  Intervals1 32:12 2.22(14:32) 3.57(9:02) 2212.2
  Total5 5:52:24 17.02 27.39 312161.1
  [1-5]5 5:32:31

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MoTuWeThFrSaSu

Sunday Sep 29, 2013 #

Event: GAOC Local Meet :: Mistletoe State Park
 
12 PM

Orienteering race 1:43:58 intensity: (31 @1) + (8 @2) + (4:04 @3) + (1:19:44 @4) + (19:31 @5) 10.12 km (10:16 / km) +148m 9:34 / km
ahr:160 max:173 shoes: X-talon 212 - 2


Red - Splits

Friday Sep 27, 2013 #

8 AM

Gym (Legs and back) 58:56 [4]

Gym (Abs) 16:07 [3]

Thursday Sep 26, 2013 #

7 AM

Running warm up/down 10:06 intensity: (2 @0) + (3:28 @1) + (3:36 @2) + (2:02 @3) + (58 @4) 1.67 km (6:03 / km) +19m 5:44 / km
ahr:127 max:158 shoes: Brooks Ravenna 4 GREEN

Running tempo 24:51 intensity: (18 @1) + (19 @2) + (2:01 @3) + (17:32 @4) + (4:41 @5) 5.01 km (4:58 / km) +43m 4:45 / km
ahr:158 max:175 shoes: Brooks Ravenna 4 GREEN

Goal was 5k @ 5:00/k. Tough on the hills, but nice and cool this morning.

Running warm up/down 10:27 intensity: (1 @0) + (1:51 @1) + (3:29 @2) + (5:06 @3) 1.24 km (8:27 / km) +17m 7:55 / km
ahr:131 max:148 shoes: Brooks Ravenna 4 GREEN

Wednesday Sep 25, 2013 #

8 AM

Gym (Shoulders and arms) 59:53 [3]

Tuesday Sep 24, 2013 #

1 PM

Running warm up/down 19:46 [0] 3.42 km (5:46 / km) +39m 5:28 / km
shoes: Brooks Ravenna 4 GREEN

Intervals intervals 32:12 intensity: (4 @0) + (9:04 @1) + (4:09 @2) + (5:06 @3) + (11:21 @4) + (2:28 @5) 3.57 km (9:02 / km) +22m 8:45 / km
ahr:139 max:171 shoes: Brooks Ravenna 4 GREEN

Goal 8 x 400m @ 1:45 with 2:15 RI.

Running warm up/down 16:08 intensity: (41 @1) + (3:08 @2) + (9:48 @3) + (2:31 @4) 2.36 km (6:51 / km) +24m 6:31 / km
ahr:140 max:157 shoes: Brooks Ravenna 4 GREEN

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