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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bob-F

In the 7 days ending Jul 21, 2018:

activity # timemileskm+m
  Running6 4:08:57 22.06(11:17) 35.51(7:01) 5
  Strength3 1:15:00
  Cycling 2 1:00:02 17.77(3:23) 28.6(2:06)
  Crosstraining1 1:00:00
  Walking1 50:00 2.5(20:00) 4.02(12:26)
  Core2 20:00
  Total14 8:33:59 42.33 68.13 5
  [1-5]14 8:32:37

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SuMoTuWeThFrSa

Saturday Jul 21, 2018 #

9 AM

Running 1:30:16 intensity: (7 @0) + (1:00 @1) + (22:18 @2) + (1:06:51 @3) 13.1 km (6:53 / km)
ahr:124 max:137 shoes: NB Rush

Friday Jul 20, 2018 #

12 PM

Strength (weights ) 25:00 [3]

Machine circuit
4 PM

Running 18:38 intensity: (2:08 @1) + (8:25 @2) + (4:40 @3) + (3:25 @4) 2.29 km (8:08 / km) +5m 8:03 / km
ahr:121 max:152

Short Interval workout 5 x 200 m run + 200 m walk.

Very warm out

50
41
44
48
49

Thursday Jul 19, 2018 #

6 AM

Core 10:00 [3]

11 AM

Running 30:01 intensity: (21 @0) + (38 @1) + (3:27 @2) + (21:13 @3) + (1:13 @4) + (3:09 @5) 4.39 km (6:50 / km)
ahr:131 max:167 shoes: NB Rush

4 PM

Running 40:01 intensity: (29 @1) + (4:06 @2) + (35:26 @3) 5.52 km (7:15 / km)
ahr:129 max:138 shoes: NB Rush

Wednesday Jul 18, 2018 #

11 AM

Strength 25:00 [3]

Machine circuit
4 PM

Cycling 30:01 intensity: (2:07 @1) + (12:56 @2) + (14:29 @3) + (29 @4) 14.6 km (2:03 / km)
ahr:120 max:143

Tuesday Jul 17, 2018 #

6 AM

Core 10:00 [3]

11 AM

Running 30:00 intensity: (18 @0) + (1:20 @1) + (7:59 @2) + (20:23 @3) 4.62 km (6:30 / km)
ahr:122 max:130 shoes: NB Rush

4 PM

Running 40:01 intensity: (6 @0) + (26 @1) + (4:22 @2) + (35:07 @3) 5.58 km (7:10 / km)
ahr:126 max:132 shoes: NB Rush

Monday Jul 16, 2018 #

Strength (weights ) 25:00 [3]

Machine Circuit
4 PM

Cycling (Indoor trainer ) 30:01 intensity: (12 @0) + (6:56 @1) + (22:50 @2) + (3 @3) 14.0 km (2:09 / km)
ahr:107 max:120

Walking (treadmill) 50:00 intensity: (18 @0) + (22:46 @1) + (26:22 @2) + (34 @3) 4.02 km (12:26 / km)
ahr:102 max:115

max 7% incline

Sunday Jul 15, 2018 #

9 AM

Crosstraining 1:00:00 [1]

backyard project

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