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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cso

In the 7 days ending Mar 21:

activity # timemileskm+m
  runing5 2:23:28 19.39(7:24) 31.2(4:36) 116
  Warm up / down3 2:06:00 9.2(13:42) 14.8(8:31)
  Streching6 1:00:00
  interval/tempo2 47:58 7.74(6:12) 12.45(3:51) 10
  S&C1 10:00
  Total8 6:27:26 36.32 58.45 126
  [1-5]8 5:27:26

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MoTuWeThFrSaSu

Sunday Mar 21 #

1 PM

Warm up / down 50:00 [2] 4.5 km (11:07 / km)
shoes: Nike Winflo

3.1km exercise drills ~15@100
2 PM

interval/tempo race 25:58 [5] 7.4 km (3:31 / km) +10m 3:29 / km
shoes: Nike Pegasus 36 trail

Mezei Ob 44.
Cross country championship U23 11.

Warm up / down 10:00 [2] 2.0 km (5:00 / km)
shoes: Nike Pegasus 36 trail

Saturday Mar 20 #

4 PM

runing 22:48 [2] 5.1 km (4:28 / km) +10m 4:26 / km
shoes: Nike Winflo

Streching 10:00 [0]

Friday Mar 19 #

7 PM

runing 32:11 [2] 7.0 km (4:36 / km) +5m 4:35 / km
shoes: Nike Winflo

inc 300m(@3:20)

Streching 5:00 [0]

Thursday Mar 18 #

2 PM

runing 40:57 [2] 9.0 km (4:33 / km) +31m 4:28 / km
shoes: Nike Winflo

6km, 1km(100/50) 3:36, 2km

Streching 15:00 [0]

Wednesday Mar 17 #

6 PM

runing 16:55 [2] 3.35 km (5:03 / km) +10m 4:59 / km
shoes: Nike Winflo

Streching 5:00 [0]

Tuesday Mar 16 #

4 PM

Warm up / down 50:00 [2] 5.1 km (9:48 / km)
shoes: Nike Winflo

4km exercises drills 10@100

interval/tempo 22:00 [5] 5.05 km (4:21 / km)
shoes: Nike Pegasus 36 trail

5@600 w1:40 200back jog
3@200 w1:15 back jog
Strong headwind in the middle part of the 600s
Times: 1:50 1:48 1:46 1:42 1:38. 33 31 31

Warm up / down 16:00 [2] 3.2 km (5:00 / km)
shoes: Nike Pegasus 36 trail

Streching 10:00 [0]

Monday Mar 15 #

4 PM

runing 30:37 [2] 6.75 km (4:32 / km) +60m 4:21 / km
shoes: Nike Winflo

S&C 10:00 [1]

Streching 15:00 [0]

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