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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: elgar

In the 31 days ending Jul 31, 2020:

activity # timemileskm+m
  Bicycling16 13:37:04 121.95(6:42) 196.27(4:10) 1200
  Running14 10:20:20 58.93(10:32) 94.84(6:32) 1165
  Football3 1:25:00
  Orienteering1 15:29 1.13(13:46) 1.81(8:33) 40
  Total30 25:37:53 182.01 292.92 2406

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Friday Jul 31, 2020 #

7 AM

Football 25:00 [3]

Thursday Jul 30, 2020 #

7 AM

Running 13:48 intensity: (6 @1) + (57 @2) + (12:30 @3) + (15 @4) 1.58 km (8:44 / km) +32m 7:55 / km
ahr:136 max:154

8 PM

Football 30:00 [3]

Wednesday Jul 29, 2020 #

Bicycling 45:30 [2] 13.54 km (3:22 / km)

6 PM

Running 34:30 intensity: (10 @2) + (13:34 @3) + (15:43 @4) + (5:03 @5) 5.24 km (6:35 / km) +47m 6:18 / km
ahr:154 max:177 shoes: Brooks Ghost 12 schwarz

Auslaufen vom Vortag

Tuesday Jul 28, 2020 #

3 PM

Running 1:41:09 intensity: (7 @1) + (1:04 @2) + (26:52 @3) + (37:25 @4) + (35:41 @5) 16.12 km (6:17 / km) +156m 5:59 / km
ahr:155 max:177

Saturday Jul 25, 2020 #

6 AM

Bicycling 19:38 intensity: (3:00 @1) + (9:29 @2) + (7:09 @3) 5.3 km (3:42 / km) +54m 3:31 / km
ahr:113 max:141

1 PM

Bicycling 1:50:20 [2] 20.5 km (5:23 / km)

Friday Jul 24, 2020 #

5 PM

Orienteering 15:29 intensity: (18 @1) + (10 @2) + (11:03 @3) + (3:02 @4) + (56 @5) 1.81 km (8:33 / km) +40m 7:42 / km
ahr:141 max:167 shoes: Brooks Ghost 12 schwarz

Kinder OL - Schattenläufer

Thursday Jul 23, 2020 #

7 AM

Football 30:00 [3]

Passspiel, muss den Jungen ja langsam fit gekommen
6 PM

Running 1:39:25 intensity: (20 @1) + (3:24 @2) + (37:25 @3) + (17:20 @4) + (40:56 @5) 15.38 km (6:28 / km) +264m 5:57 / km
ahr:155 max:193 shoes: Brooks Ghost 12 schwarz

Wednesday Jul 22, 2020 #

8 AM

Running 16:34 intensity: (2:29 @2) + (12:58 @3) + (1:07 @4) 1.88 km (8:49 / km) +31m 8:08 / km
ahr:132 max:157 shoes: Brooks Ghost 12 schwarz

vor dem Frühstück eine kleine Runde mit meinem Sohn, für mich Regeneration für meinen Sohn ...

Tuesday Jul 21, 2020 #

4 PM

Bicycling 45:52 intensity: (5:22 @1) + (20:26 @2) + (19:47 @3) + (14 @4) + (3 @5) 9.39 km (4:53 / km) +72m 4:42 / km
ahr:116 max:161

Running 1:30:37 intensity: (15 @1) + (2:18 @2) + (44:07 @3) + (11:50 @4) + (32:07 @5) 14.81 km (6:07 / km) +282m 5:35 / km
ahr:151 max:178 shoes: Brooks Ghost 12 schwarz

zum Schluß tat es schon weh, bin es überhaupt nicht gewohnt

Monday Jul 20, 2020 #

7 PM

Bicycling 1:46:18 intensity: (1:20 @1) + (6:26 @2) + (1:08:03 @3) + (19:24 @4) + (11:05 @5) 41.69 km (2:33 / km) +287m 2:28 / km
ahr:141 max:179

Sunday Jul 19, 2020 #

6 AM

Running 52:08 intensity: (10 @1) + (7 @2) + (10:40 @3) + (18:14 @4) + (22:57 @5) 8.49 km (6:08 / km) +128m 5:43 / km
ahr:159 max:176

Saturday Jul 18, 2020 #

2 PM

Bicycling 1:24:35 intensity: (21:05 @1) + (45:46 @2) + (17:44 @3) 17.56 km (4:49 / km) +65m 4:44 / km
ahr:108 max:141

5 PM

Bicycling 18:43 intensity: (12:35 @1) + (5:28 @2) + (40 @3) 4.67 km (4:01 / km) +31m 3:53 / km
ahr:95 max:126

Thursday Jul 16, 2020 #

4 PM

Bicycling 40:11 intensity: (24:25 @1) + (10:14 @2) + (5:32 @3) 3.98 km (10:06 / km) +29m 9:44 / km
ahr:94 max:131

7 PM

Bicycling 15:52 intensity: (20 @1) + (5:41 @2) + (9:51 @3) 3.19 km (4:59 / km) +25m 4:47 / km
ahr:121 max:142

Tuesday Jul 14, 2020 #

4 PM

Bicycling 10:48 intensity: (22 @1) + (3:49 @2) + (6:37 @3) 2.69 km (4:01 / km) +14m 3:55 / km
ahr:121 max:136

Running warm up/down 6:03 intensity: (4:56 @3) + (1:07 @4) 0.91 km (6:38 / km)
ahr:142 max:154 shoes: Brooks Ghost 12 schwarz

Running intervals 32:18 intensity: (10 @2) + (21:31 @3) + (10:34 @4) + (3 @5) 6.52 km (4:57 / km) +6m 4:56 / km
ahr:148 max:161 shoes: Brooks Ghost 12 schwarz

4x 1600 mit 1 min Pause

Bicycling 15:51 intensity: (2:20 @1) + (6:39 @2) + (6:39 @3) + (13 @4) 3.11 km (5:05 / km) +24m 4:54 / km
ahr:115 max:156

Monday Jul 13, 2020 #

5 PM

Running 20:25 intensity: (25 @1) + (2:40 @2) + (16:30 @3) + (50 @4) 2.5 km (8:10 / km) +41m 7:33 / km
ahr:131 max:154 shoes: Brooks Ghost 12 schwarz

mit Sohn gelaufen

Sunday Jul 12, 2020 #

1 PM

Bicycling 2:16:42 intensity: (31:54 @1) + (57:38 @2) + (47:10 @3) 21.03 km (6:30 / km) +264m 6:07 / km
ahr:113 max:148

MTB mit Familie
6 PM

Running 22:49 intensity: (10:20 @3) + (4:37 @4) + (7:52 @5) 2.32 km (9:51 / km) +25m 9:22 / km
ahr:155 max:171

Friday Jul 10, 2020 #

11 AM

Running 41:16 intensity: (4 @1) + (30 @2) + (18:21 @3) + (14:36 @4) + (7:45 @5) 6.65 km (6:12 / km) +117m 5:42 / km
ahr:152 max:171 shoes: Brooks Ghost 12 schwarz

Regeneration von gestern noch platt, auch sehr warm heute

Thursday Jul 9, 2020 #

4 PM

Bicycling 10:32 intensity: (37 @1) + (8:26 @2) + (1:29 @3) 2.56 km (4:07 / km) +14m 4:01 / km
ahr:111 max:131

Running warm up/down 6:32 intensity: (16 @1) + (1:06 @2) + (5:10 @3) 1.21 km (5:23 / km)
ahr:122 max:134 shoes: Brooks Ghost 12 schwarz

Running intervals 40:08 intensity: (11:18 @1) + (13:56 @2) + (14:54 @3) 4.36 km (9:12 / km) +36m 8:51 / km
ahr:112 max:143 shoes: Brooks Ghost 12 schwarz

10x300m in 72,5 sec Wiederholungsläufe
1. 62 sec
2. 63 sec
3. 65 sec
4. 67 sec
5. 67 sec
6. 66 sec
7. 70 sec
8. 66 sec
9. 66 sec
10. 66 sec

Running warm up/down 5:25 intensity: (8 @2) + (5:17 @3) 0.78 km (6:58 / km)
ahr:133 max:140 shoes: Brooks Ghost 12 schwarz

Bicycling 13:03 intensity: (37 @1) + (3:53 @2) + (8:33 @3) 2.98 km (4:23 / km) +24m 4:13 / km
ahr:120 max:134

Tuesday Jul 7, 2020 #

Bicycling 33:00 [3] 7.0 km (4:43 / km)

5 PM

Running race 12:45 intensity: (4 @1) + (51 @2) + (11:50 @3) 3.0 km (4:15 / km) +3m 4:14 / km
ahr:129 max:143 shoes: Brooks Ghost 12 schwarz

Seit langen mal einen Test gemacht, na ja

Running warm up/down 20:00 [2] 2.0 km (10:00 / km)

Ein und Aus sowie Lauf ABC

Sunday Jul 5, 2020 #

6 PM

Bicycling 1:19:49 intensity: (48 @1) + (11:40 @2) + (53:08 @3) + (14:09 @4) + (4 @5) 30.27 km (2:38 / km) +262m 2:32 / km
ahr:136 max:161

MTB, alleine mit Druck in den Beinen

Thursday Jul 2, 2020 #

4 PM

Bicycling 18:10 intensity: (5:13 @1) + (6:32 @2) + (6:25 @3) 3.78 km (4:48 / km) +12m 4:44 / km
ahr:109 max:137

6 PM

Running 4:28 intensity: (7 @2) + (4:21 @3) 1.1 km (4:04 / km)
ahr:135 max:142

Bicycling 12:10 intensity: (11 @1) + (3:47 @2) + (8:12 @3) 3.03 km (4:01 / km) +24m 3:52 / km
ahr:124 max:138

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