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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cso

In the 7 days ending Apr 4:

activity # timemileskm+m
  runing5 3:13:11 26.91(7:11) 43.3(4:28) 115
  Streching6 1:20:00
  Warm up / down1 1:08:00 5.53(12:18) 8.9(7:38)
  interval/tempo1 29:00 3.85(7:32) 6.2(4:41)
  S&C3 20:00
  Total7 6:30:11 36.29 58.4 115
  [1-5]7 5:10:11

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MoTuWeThFrSaSu

Sunday Apr 4 #

4 PM

runing 45:00 [3] 10.3 km (4:22 / km) +60m 4:15 / km
shoes: Nike Dual Fusion

Incl 1km (100/50) 3:30

S&C 5:00 [3]

Streching 15:00 [0]

Saturday Apr 3 #

9 AM

runing 28:26 [2] 6.25 km (4:33 / km)
shoes: Nike Pegasus 36 trail

Streching 10:00 [0]

Thursday Apr 1 #

8 AM

S&C 10:00 [2]

11 AM

runing 59:50 [4] 14.05 km (4:16 / km) +15m 4:14 / km
ahr:155 shoes: Nike Winflo

Dead (from Tuesday and from the warm weather)

Streching 10:00 [0]

Wednesday Mar 31 #

12 PM

runing 25:00 [2] 5.2 km (4:48 / km)
shoes: Nike Winflo

Streching 10:00 [0]

Tuesday Mar 30 #

4 PM

Warm up / down 50:00 [2] 5.5 km (9:05 / km)
shoes: Nike Winflo

4km exercise drills
10@100

interval/tempo 29:00 [5] 6.2 km (4:41 / km)
shoes: Winflo RED

5@600 w1:45 /2:30 2@3@200 w1:30 /2min
1:45.6 1:43.3 1:41.2 1:37.1 1:34.4
31.4 30.3 29.6
31.7 31.3 30.3

Warm up / down 18:00 [2] 3.4 km (5:18 / km)
shoes: Nike Winflo

Streching 15:00 [0]

Monday Mar 29 #

5 PM

runing 34:55 [2] 7.5 km (4:39 / km) +40m 4:32 / km
shoes: Nike Pegasus 36 trail

Streching 20:00 [0]

S&C 5:00 [1]

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