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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CHARLIE-B

In the 7 days ending Oct 13, 2013:

activity # timemileskm+mload
  Running2 2:30:21 14.98(10:02) 24.11(6:14) 27074.7
  Gym2 1:58:4953.6
  Orienteering1 1:40:19 6.25(16:03) 10.06(9:58) 17558.8
  Total5 6:09:29 21.23 34.17 445187.1
  [1-5]5 6:05:39

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MoTuWeThFrSaSu

Sunday Oct 13, 2013 #

Event: GAOC Local Meet :: Chattahoochee Bend State Park
 
12 PM

Orienteering race 1:40:19 intensity: (3:46 @0) + (28 @1) + (1:47 @2) + (6:07 @3) + (1:13:29 @4) + (14:42 @5) 10.06 km (9:58 / km) +175m 9:10 / km
ahr:158 max:176 shoes: X-talon 212 - 2


Red - Splits

Friday Oct 11, 2013 #

8 AM

Gym (Legs and back) 58:56 [3]

Thursday Oct 10, 2013 #

8 AM

Running warm up/down 11:48 intensity: (7 @1) + (39 @2) + (1:00 @3) + (5:57 @4) + (4:05 @5) 2.08 km (5:41 / km) +46m 5:07 / km
ahr:158 max:181 shoes: Brooks Ravenna 4 GREEN

Running tempo (Long Tempo) 53:42 intensity: (19 @1) + (17 @2) + (35 @3) + (39:18 @4) + (13:13 @5) 9.4 km (5:43 / km) +23m 5:39 / km
ahr:162 max:187 shoes: Brooks Ravenna 4 GREEN

Goal was 10k @ 5:15/k. 1st half OK, but no chance...

Running warm up/down 24:09 intensity: (3:37 @1) + (9:55 @2) + (10:23 @3) + (14 @4) 2.85 km (8:29 / km) +66m 7:36 / km
ahr:131 max:150 shoes: Brooks Ravenna 4 GREEN

Wednesday Oct 9, 2013 #

8 AM

Gym (Shoulders and arms) 59:53 [4]

Tuesday Oct 8, 2013 #

8 AM

Running warm up/down 17:24 intensity: (2 @1) + (2:41 @2) + (6:07 @3) + (6:53 @4) + (1:41 @5) 2.99 km (5:49 / km) +45m 5:24 / km
ahr:149 max:168 shoes: Brooks Ravenna 4 GREEN

Running intervals 33:00 intensity: (4:29 @1) + (2:55 @2) + (4:29 @3) + (15:34 @4) + (5:33 @5) 5.46 km (6:03 / km) +77m 5:39 / km
ahr:149 max:169 shoes: Brooks Ravenna 4 GREEN

3 x 1600m @ 4:37/k

Running warm up/down 10:18 intensity: (4 @0) + (3:21 @1) + (2:13 @2) + (4:40 @3) 1.33 km (7:44 / km) +13m 7:22 / km
ahr:128 max:145 shoes: Brooks Ravenna 4 GREEN

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