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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach

In the 1 days ending May 21:

activity # timemileskm+m
  orienteering1 57:51 4.22(13:43) 6.79(8:31) 437c
  paved running3 47:52 3.64(13:09) 5.86(8:10) 64
  trail running1 40:23 2.64(15:18) 4.25(9:30)
  Exercises1 14:00
  Total4 2:40:06 10.5 16.9 6837c
  [1-5]4 2:34:42

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Sa

Saturday May 21 #

9 AM

Exercises (PT) 14:00 [1]

plus 20situps, 20pushups.
10 AM

paved running warm up/down 9:18 intensity: (3:42 @0) + (2:03 @1) + (30 @2) + (3:03 @3) 0.77 mi (12:05 / mi) +5m 11:51 / mi
ahr:90 max:115 shoes: Saucony Kinvara TR

Ran to the start for a Linne sprint training with Sam. A prologue on an older suburban map, a final on a newer map.

orienteering (Sprint ) 26:23 intensity: (38 @0) + (4:02 @1) + (4:59 @2) + (16:44 @3) *** 1.95 mi (13:32 / mi) +4m 13:27 / mi
ahr:108 max:125 16c shoes: Saucony Kinvara TR

The prologue...Sevral forked controls in the first 5, and by then everyone else was long out of sight. Most o the woods were really junky.

orienteering (Sprint) 31:28 intensity: (4:11 @1) + (5:39 @2) + (21:38 @3) *** 2.27 mi (13:52 / mi)
ahr:111 max:128 21c shoes: Saucony Kinvara TR

the final, more woods on this one, had some trouble getting through the woods.
11 AM

paved running warm up/down 9:29 intensity: (3:51 @1) + (3:53 @2) + (1:45 @3) 0.81 mi (11:42 / mi)
ahr:101 max:111 shoes: Saucony Kinvara TR

2 PM

paved running 13:03 intensity: (21 @0) + (9:21 @1) + (3:19 @2) + (2 @3) 0.91 mi (14:20 / mi) +27m 13:08 / mi
ahr:96 max:105 shoes: Asics GT-1000

With Judy to Nasten

trail running 40:23 intensity: (40 @0) + (30:04 @1) + (6:51 @2) + (2:48 @3) 2.64 mi (15:18 / mi)
ahr:94 max:125 shoes: Asics GT-1000

Nasten with Judy, some of the Linne Stig.

paved running 16:02 intensity: (3 @0) + (8:30 @1) + (5:46 @2) + (1:43 @3) 1.15 mi (13:56 / mi) +32m 12:49 / mi
ahr:100 max:114 shoes: Asics GT-1000

with Judy

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