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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cso

In the 7 days ending Sep 8, 2019:

activity # timemileskm+m
  Warm up / down3 1:21:55 7.33(11:10) 11.8(6:57)
  interval/tempo2 43:25 7.15(6:04) 11.51(3:46)
  runing1 34:00 4.66(7:18) 7.5(4:32)
  Streching2 20:00
  Total4 2:59:20 19.14 30.81
  [1-5]4 2:39:20

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MoTuWeThFrSaSu

Thursday Sep 5, 2019 #

10 AM

runing 34:00 [2] 7.5 km (4:32 / km)

Incuding 500 fast, 400fast and 10*100

Streching 10:00 [0]

Wednesday Sep 4, 2019 #

5 PM

Warm up / down warm up/down 35:00 [1] 4.2 km (8:20 / km)
shoes: Nike Pegasus 35

interval/tempo intervals 17:57 [1] 4.75 km (3:47 / km)
shoes: Nike Pegasus 35

4km (100slow/300fast) / 1:30rest 600m fast

3:47 3:40 3:38 3:35 1:40,6

interval/tempo 3:00 [3] 0.7 km (4:17 / km)
shoes: Nike Pegasus 35

4*150

Warm up / down warm up/down 8:25 [1] 1.7 km (4:57 / km)

Streching 10:00 [0]

Monday Sep 2, 2019 #

5 PM

Warm up / down warm up/down 30:00 [1] 4.2 km (7:09 / km)
shoes: Nike Pegasus 35

3,2km, exercises, some runing drill, 10*100

interval/tempo intervals 19:28 [5] 5.46 km (3:34 / km)
ahr:178 max:194 shoes: Nike Pegasus 35

4km (2km 200/100, 2km 150/50) /400 jog, 1km
3:36 3:34 3:33 3:28 2:10 3:05

interval/tempo 3:00 [3] 0.6 km (5:00 / km)

4*150
6 PM

Warm up / down warm up/down 8:30 [1] 1.7 km (5:00 / km)

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