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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cso

In the 7 days ending Nov 24, 2019:

activity # timemileskm+m
  runing4 2:56:33 24.48(7:13) 39.4(4:29) 438
  Warm up / down2 1:33:12 7.91(11:47) 12.73(7:19)
  interval/tempo2 50:19 8.39(6:00) 13.5(3:44)
  cardio2 43:00
  Streching4 40:00
  S&C1 25:00
  Total7 7:08:04 40.78 65.63 438
  [1-5]7 6:43:04

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MoTuWeThFrSaSu

Sunday Nov 24, 2019 #

5 PM

runing long 1:03:04 [3] 15.0 km (4:12 / km) +92m 4:05 / km
shoes: Nike Pegasus 35

Streching 5:00 [0]

Saturday Nov 23, 2019 #

1 PM

runing 47:34 [2] 9.7 km (4:54 / km) +306m 4:14 / km
shoes: Nike Pegasus 35

Hilly run at Normafa with some deep climb

Friday Nov 22, 2019 #

5 PM

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

interval/tempo tempo 26:03 [4] 7.1 km (3:40 / km)
shoes: Nike Pegasus 35

6km (3km 200/100, 3km 150/50) /1min 1km fast
3:42 3:41 3:41 3:42 3:35 3:31 (sum: 21:54) 3:00

Warm up / down warm up/down 15:00 [1] 3.0 km (5:00 / km)
shoes: Nike Pegasus 35

6*80m
2,5km jog
some stretching

Thursday Nov 21, 2019 #

6 PM

runing 38:00 [2] 8.4 km (4:31 / km) +40m 4:25 / km

Streching 15:00 [1]

Wednesday Nov 20, 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 24:16 [5] 6.4 km (3:47 / km)
shoes: Nike Pegasus 35

3km /2:11 2km /2:16 1km
10:02 (3:20 3:21 3:21), 6:38 (3:22 3:16), 3:07

Warm up / down warm up/down 8:12 [1] 1.33 km (6:10 / km)
shoes: Nike Pegasus 35

Tuesday Nov 19, 2019 #

6 PM

cardio 33:00 [2]

11km elipto
500m CC2

Streching 10:00 [0]

Monday Nov 18, 2019 #

9 AM

cardio 10:00 [1]

Elipto trainer 3.2km

runing 27:55 [2] 6.3 km (4:26 / km)
shoes: Nike Pegasus 35

Easy runing from home some fast 100m at the track

S&C 25:00 [3]

10min warm up excercises
5min runing drills
10min strengthening exercise

Streching 10:00 [0]

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