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Training Log Archive: comodoe

In the 28 days ending Feb 28, 2015:

activity # timemileskm+m
  running10 5:02:26 32.56(9:17) 52.4(5:46) 481
  alternative endurance4 3:37:20
  strength7 3:32:00
  cycling3 2:59:39 41.7(13.9/h) 67.1(22.4/h) 518
  orienteering4 2:21:04 14.53(9:42) 23.39(6:02) 13781c
  Total20 17:32:29 88.79 142.89 113681c
  [1-5]20 16:54:46

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Saturday Feb 28, 2015 #

2 PM

running 59:53 intensity: (1:23 @0) + (3:54 @1) + (9:13 @2) + (24:50 @3) + (14:51 @4) + (5:42 @5) 9.23 km (6:29 / km) +294m 5:36 / km
ahr:170 max:199 shoes: Salomon Speedcross 3 CS red

Thursday Feb 26, 2015 #

6 PM

running 27:17 intensity: (45 @0) + (1:07 @1) + (1:02 @2) + (12:18 @3) + (12:05 @4) 6.03 km (4:31 / km) +5m 4:30 / km
ahr:171 max:186 shoes: Asics Gel-Lyte 33.3

7 PM

alternative endurance (aquajogging) 37:20 [2]

Tuesday Feb 24, 2015 #

6 PM

cycling 17:22 intensity: (10 @1) + (4:36 @2) + (5:25 @3) + (6:37 @4) + (34 @5) 6.33 km (21.9 kph) +59m
ahr:156 max:186

running 26:50 intensity: (5 @0) + (17 @1) + (7:13 @2) + (8:41 @3) + (10:34 @4) 5.34 km (5:02 / km) +99m 4:36 / km
ahr:171 max:189 (injured) shoes: Salomon Speedcross 3 CS red

strength 35:00 [1]

cycling 15:47 [0] 6.3 km (23.9 kph) +30m

Sunday Feb 22, 2015 #

9 AM

running warm up/down 8:33 intensity: (8 @1) + (2:05 @2) + (6:07 @3) + (13 @4) 1.14 km (7:30 / km) +22m 6:50 / km
ahr:146 max:166 shoes: Salomon Speedcross 3 CS red

orienteering 37:49 intensity: (15 @0) + (6 @1) + (48 @2) + (4:06 @3) + (23:37 @4) + (8:57 @5) 6.64 km (5:42 / km) +34m 5:33 / km
ahr:183 max:198 17c (injured) shoes: Salomon Speedcross 3 CS red

running warm up/down 10:09 intensity: (8 @1) + (2:10 @2) + (5:01 @3) + (2:50 @4) 1.45 km (6:59 / km)
ahr:154 max:175 shoes: Salomon Speedcross 3 CS red

Saturday Feb 21, 2015 #

10 AM

running warm up/down 17:23 intensity: (1:22 @1) + (4:16 @2) + (8:31 @3) + (2:24 @4) + (50 @5) 1.9 km (9:09 / km) +5m 9:02 / km
ahr:150 max:200 shoes: Salomon Speedcross 3 CS red

orienteering 32:54 intensity: (20 @0) + (1:45 @1) + (7:46 @2) + (1:18 @3) + (7:34 @4) + (14:11 @5) 5.36 km (6:08 / km)
ahr:178 max:204 17c (injured) shoes: Salomon Speedcross 3 CS red

running warm up/down 5:27 intensity: (12 @2) + (5:15 @3) 0.66 km (8:18 / km) +6m 7:57 / km
ahr:153 max:163 shoes: Salomon Speedcross 3 CS red

4 PM

running warm up/down 8:41 intensity: (1:24 @2) + (7:17 @3) 1.41 km (6:10 / km)
ahr:149 max:162 shoes: Salomon Speedcross 3 CS red

orienteering 34:32 intensity: (8 @0) + (5 @1) + (6 @2) + (24 @3) + (6:13 @4) + (27:36 @5) 6.05 km (5:42 / km) +93m 5:18 / km
ahr:193 max:202 20c (injured) shoes: Salomon Speedcross 3 CS red

running warm up/down 6:26 intensity: (6:19 @2) + (7 @3) 0.95 km (6:46 / km) +5m 6:35 / km
ahr:138 max:144 shoes: Salomon Speedcross 3 CS red

Friday Feb 20, 2015 #

3 PM

running warm up/down 13:38 intensity: (28 @1) + (2:10 @2) + (6:57 @3) + (4:03 @4) 2.05 km (6:39 / km) +15m 6:25 / km
ahr:152 max:173 shoes: Salomon Speedcross 3 CS red

orienteering 35:49 intensity: (1:07 @3) + (10:37 @4) + (24:05 @5) 5.34 km (6:42 / km) +10m 6:39 / km
ahr:185 max:197 27c (injured) shoes: Salomon Speedcross 3 CS red

running warm up/down 10:27 intensity: (1:00 @2) + (4:07 @3) + (5:20 @4) 1.63 km (6:25 / km)
ahr:168 max:181 shoes: Salomon Speedcross 3 CS red

5 PM

strength 26:00 [1]

Thursday Feb 19, 2015 #

5 PM

running 46:53 intensity: (10 @0) + (36 @1) + (7:13 @2) + (33:45 @3) + (5:09 @4) 9.71 km (4:50 / km) +5m 4:49 / km
ahr:168 max:185 (injured) shoes: Salomon Speedcross 3 CS red

Tuesday Feb 17, 2015 #

6 PM

cycling 36:30 intensity: (18:50 @0) + (17:40 @1) 13.4 km (22.0 kph)

running 23:49 [1] 4.2 km (5:40 / km) +25m 5:30 / km
(injured) shoes: Salomon Speedcross 3 CS red

strength 35:00 [1]

Sunday Feb 15, 2015 #

11 AM

running 37:00 [1] 6.7 km (5:31 / km)
(injured) shoes: Salomon Speedcross 3 CS red

Friday Feb 13, 2015 #

9 PM

strength 40:00 [3]
(injured)

Thursday Feb 12, 2015 #

7 PM

alternative endurance intervals (aquajogging) 45:00 intensity: (20:00 @1) + (25:00 @2)
(injured)

Tuesday Feb 10, 2015 #

7 PM

strength 20:00 [2]
(injured)

Sunday Feb 8, 2015 #

10 AM

cycling 1:50:00 intensity: (3:53 @2) + (14:41 @3) + (1:08:54 @4) + (22:32 @5) 41.07 km (22.4 kph) +429m
ahr:174 max:194 (injured)

Saturday Feb 7, 2015 #

11 AM

alternative endurance (aquajogging) 1:00:00 [2]
(injured)

alternative endurance (swimming) 30:00 [2]
(injured)

Thursday Feb 5, 2015 #

9 AM

strength 30:00 [2]
(injured)

Wednesday Feb 4, 2015 #

10 AM

alternative endurance (aquajogging) 45:00 [2]
(injured)

Tuesday Feb 3, 2015 #

7 PM

strength 26:00 [2]
(injured)

Sunday Feb 1, 2015 #

Note
(injured)

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