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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Giac

In the 7 days ending Aug 17, 2013:

activity # timemileskm+m
  Easy Run4 4:04:42 31.42(7:47) 50.57(4:50) 629
  Warmup3 1:00:10 7.15(8:25) 11.51(5:14) 121
  Cool down3 23:48 2.62(9:05) 4.22(5:39) 36
  Tempo Run1 22:48 3.74(6:06) 6.01(3:48) 33
  Trail repeats1 16:24 3.11(5:16) 5.01(3:16) 27
  Track Intervals1 7:10 1.66(4:19) 2.67(2:41) 13
  Total7 6:15:02 49.7(7:33) 79.99(4:41) 859
  [1-5]2 1:54:34

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SuMoTuWeThFrSa

Saturday Aug 17, 2013 #

7 PM

Easy Run 1:07:15 [0] 12.87 km (5:14 / km) +385m 4:33 / km
ahr:157 max:182

Friday Aug 16, 2013 #

8 PM

Warmup 17:22 [0] 3.26 km (5:20 / km) +40m 5:01 / km
ahr:136 max:154

Workout:
6km tempo on road!

Tempo Run 22:48 [0] 6.01 km (3:48 / km) +33m 3:42 / km
ahr:177 max:185

Cool down 3:38 [0] 0.65 km (5:34 / km)
ahr:149 max:154

Thursday Aug 15, 2013 #

8 PM

Easy Run 59:17 [0] 12.93 km (4:35 / km) +78m 4:27 / km
ahr:153 max:170

Wednesday Aug 14, 2013 #

8 PM

Warmup 18:54 [0] 3.41 km (5:33 / km) +28m 5:20 / km
ahr:145 max:167

Workout:
15x200, with 1min jogging back

Track Intervals 29 [0] 0.17 km (2:56 / km)
ahr:146 max:165

Track Intervals 30 [0] 0.19 km (2:41 / km)
ahr:168 max:172

Track Intervals 28 [0] 0.15 km (3:04 / km) +1m 2:58 / km
ahr:173 max:177

Track Intervals 29 [0] 0.19 km (2:30 / km)
ahr:177 max:180

Track Intervals 30 [0] 0.2 km (2:30 / km) +3m 2:20 / km
ahr:179 max:182

Track Intervals 30 [0] 0.19 km (2:36 / km)
ahr:182 max:184

Track Intervals 30 [0] 0.16 km (3:10 / km) +1m 3:04 / km
ahr:183 max:185

Track Intervals 30 [0] 0.19 km (2:40 / km) +2m 2:32 / km
ahr:183 max:187

Track Intervals 30 [0] 0.17 km (3:00 / km)
ahr:183 max:186

Track Intervals 30 [0] 0.19 km (2:41 / km)
ahr:184 max:186

Track Intervals 28 [0] 0.2 km (2:23 / km) +3m 2:13 / km
ahr:185 max:188

Track Intervals 28 [0] 0.17 km (2:46 / km)
ahr:182 max:187

Track Intervals 27 [0] 0.19 km (2:26 / km) +3m 2:15 / km
ahr:185 max:189

Track Intervals 26 [0] 0.19 km (2:20 / km)
ahr:189 max:192

Track Intervals 25 [0] 0.15 km (2:49 / km)
ahr:193 max:194

Cool down 7:50 [0] 1.32 km (5:56 / km) +1m 5:54 / km
ahr:154 max:159

Tuesday Aug 13, 2013 #

8 PM

Easy Run 56:14 [0] 12.38 km (4:33 / km) +76m 4:24 / km
ahr:158 max:211

Monday Aug 12, 2013 #

8 PM

Warmup 19:07 [1] 3.84 km (4:59 / km) +42m 4:43 / km
ahr:150 max:208

Warmup 4:47 [1] 1.0 km (4:46 / km) +11m 4:31 / km
ahr:139 max:152

Trail Workout:
1000
2000
1000
+1000 faster

Trail repeats 3:14 [4] 1.0 km (3:13 / km) +5m 3:09 / km
ahr:168 max:180

Trail repeats 6:50 [4] 2.0 km (3:25 / km) +15m 3:17 / km
ahr:179 max:187

Trail repeats 3:12 [4] 0.99 km (3:14 / km) +5m 3:10 / km
ahr:182 max:189

Cool down 7:44 [1] 1.52 km (5:04 / km) +17m 4:48 / km
ahr:158 max:166

Trail repeats 3:08 [4] 1.02 km (3:05 / km) +2m 3:03 / km
ahr:180 max:189

Cool down 4:36 [1] 0.72 km (6:24 / km) +18m 5:41 / km
ahr:150 max:155

Sunday Aug 11, 2013 #

8 PM

Easy Run 1:01:56 [3] 12.39 km (5:00 / km) +90m 4:49 / km
ahr:140 max:150

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