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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: comodoe

In the 30 days ending Sep 30, 2015:

activity # timemileskm+m
  orienteering15 12:52:16 74.66(10:21) 120.16(6:26) 1289307c
  running21 11:03:04 79.7(8:19) 128.27(5:10) 1179
  cycling10 6:05:14 89.08(14.6/h) 143.35(23.5/h) 1247
  alternative endurance1 4:00:00
  strength5 2:26:59 0.01 0.01
  Total30 36:27:33 243.45 391.79 3715307c
  [1-5]29 31:36:36

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Wednesday Sep 30, 2015 #

5 PM

cycling 10:21 intensity: (3:47 @1) + (4:07 @2) + (2:27 @3) 4.42 km (25.6 kph) +1m
ahr:149 max:168

orienteering (sprint) 20:47 intensity: (1 @0) + (22 @1) + (26 @2) + (1:06 @3) + (16:55 @4) + (1:57 @5) 5.42 km (3:50 / km) +1m 3:50 / km
ahr:183 max:193 19c shoes: Asics Gel-Lyte 33.3

cycling 11:28 intensity: (2 @0) + (5:20 @1) + (5:03 @2) + (1:03 @3) 4.7 km (24.6 kph) +5m
ahr:145 max:167


Lang - Splits

Tuesday Sep 29, 2015 #

6 PM

cycling 15:14 intensity: (3:09 @1) + (5:54 @2) + (6:11 @3) 6.36 km (25.1 kph) +61m
ahr:156 max:174

running 29:51 intensity: (3:18 @1) + (20:52 @2) + (5:41 @3) 6.05 km (4:56 / km) +91m 4:35 / km
ahr:155 max:175

strength 30:00 [2]

cycling 15:41 intensity: (2:59 @0) + (3 @1) + (4:30 @2) + (8:07 @3) + (2 @4) 6.33 km (24.2 kph) +30m
ahr:149 max:177

Monday Sep 28, 2015 #

8 AM

running warm up/down 6:56 intensity: (1:43 @1) + (4:49 @2) + (24 @3) 1.38 km (5:02 / km) +1m 5:01 / km
ahr:151 max:164 shoes: inov-8 X-Talon 212

orienteering (mass start) 37:33 intensity: (14 @1) + (19 @2) + (36 @3) + (29:36 @4) + (6:48 @5) 6.64 km (5:39 / km) +59m 5:25 / km
ahr:186 max:198 21c shoes: inov-8 X-Talon 212

3 PM

orienteering (long) 1:23:05 intensity: (2:37 @1) + (17:06 @2) + (44:17 @3) + (19:05 @4) 11.67 km (7:07 / km) +176m 6:37 / km
ahr:168 max:187 15c shoes: inov-8 X-Talon 212

Sunday Sep 27, 2015 #

9 AM

running warm up/down 9:17 [1] 1.44 km (6:26 / km) +18m 6:04 / km
shoes: inov-8 X-Talon 212

orienteering race (middle) 38:30 [5] 6.52 km (5:54 / km) +140m 5:20 / km
20c shoes: inov-8 X-Talon 212

running warm up/down 13:00 [1] 2.0 km (6:30 / km) +10m 6:20 / km
shoes: inov-8 X-Talon 212

Saturday Sep 26, 2015 #

12 PM

running warm up/down 8:22 [1] 1.24 km (6:46 / km) +20m 6:15 / km
shoes: inov-8 X-Talon 212

orienteering race (long) 1:42:40 [4] 17.14 km (5:59 / km) +250m 5:35 / km
28c shoes: inov-8 X-Talon 212

Friday Sep 25, 2015 #

Event: Euromeeting 2015/XXVII SUUNTO GAMES in Estonia
 
9 AM

orienteering (middle model) 24:56 intensity: (1:53 @1) + (9:19 @2) + (10:19 @3) + (3:19 @4) + (6 @5) 3.02 km (8:15 / km) +18m 8:01 / km
ahr:162 max:197 6c

orienteering (sprint model) 5:50 intensity: (18 @1) + (2:03 @2) + (3:29 @3) 1.17 km (4:59 / km) +5m 4:53 / km
ahr:161 max:174 9c

2 PM

running warm up/down 9:16 [1] 1.21 km (7:41 / km)
shoes: inov-8 X-Talon 190

orienteering race (sprint) 17:11 [5] 4.1 km (4:11 / km) +90m 3:47 / km
21c shoes: inov-8 X-Talon 190

running warm up/down 16:07 [1] 1.77 km (9:07 / km) +1m 9:05 / km
shoes: inov-8 X-Talon 190

Thursday Sep 24, 2015 #

2 PM

orienteering 53:48 intensity: (2:58 @1) + (7:43 @2) + (14:19 @3) + (28:48 @4) 6.46 km (8:20 / km) +96m 7:45 / km
ahr:172 max:190 23c

Wednesday Sep 23, 2015 #

Note
(rest day)

Tuesday Sep 22, 2015 #

5 PM

cycling 14:14 intensity: (1:23 @1) + (3:52 @2) + (3:06 @3) + (5:53 @4) 6.55 km (27.6 kph) +64m
ahr:166 max:188

running 52:39 intensity: (36:15 @1) + (12:05 @2) + (3:15 @3) + (1:04 @4) 9.1 km (5:47 / km) +153m 5:20 / km
ahr:144 max:184 shoes: Asics Gel-Lyte 33.3

strength 35:06 [1] 0.01 km (45:00:00 / km)

cycling 17:17 [1] 6.7 km (23.3 kph) +31m
ahr:76 max:108

Monday Sep 21, 2015 #

7 AM

cycling 41:53 intensity: (2:52 @0) + (32:34 @1) + (5:05 @2) + (1:22 @3) 15.49 km (22.2 kph) +143m
ahr:127 max:169

4 PM

running 36:25 intensity: (29:05 @1) + (6:14 @2) + (43 @3) + (23 @4) 6.89 km (5:17 / km) +12m 5:15 / km
ahr:144 max:161 shoes: Asics Gel-Lyte 33.3

Sunday Sep 20, 2015 #

Note
(rest day)

Saturday Sep 19, 2015 #

6 PM

running 43:23 intensity: (2:19 @1) + (24:37 @2) + (16:27 @3) 9.78 km (4:26 / km) +73m 4:17 / km
ahr:158 max:172 shoes: Salomon Speedcross 3 CS red

Friday Sep 18, 2015 #

9 AM

running long 1:20:00 [3] 17.03 km (4:42 / km) +160m 4:29 / km
shoes: inov-8 X-Talon 190

6 PM

running (regeneration) 27:01 intensity: (19:50 @1) + (7:11 @2) 4.93 km (5:29 / km) +44m 5:15 / km
ahr:142 max:156 shoes: Salomon Speedcross 3 CS red

Thursday Sep 17, 2015 #

7 AM

cycling 37:27 intensity: (1:19 @0) + (30:40 @1) + (5:17 @2) + (11 @3) 15.41 km (24.7 kph) +128m
ahr:131 max:163

5 PM

running tempo (Tempowechsel) 26:19 intensity: (20:09 @3) + (2:13 @4) + (3:57 @5) 6.38 km (4:07 / km) +49m 3:58 / km
shoes: inov-8 X-Talon 190

Wednesday Sep 16, 2015 #

5 PM

cycling 18:21 intensity: (9:42 @1) + (5:44 @2) + (2:55 @3) 6.93 km (22.7 kph) +85m
ahr:144 max:175

orienteering (contours) 59:07 intensity: (11:32 @1) + (8:19 @2) + (23:18 @3) + (15:58 @4) 7.96 km (7:26 / km) +145m 6:48 / km
ahr:163 max:186 20c shoes: Salomon Speedcross 3 CS red

cycling 25:03 [0] 9.46 km (22.7 kph) +128m
ahr:135 max:159

Tuesday Sep 15, 2015 #

5 PM

cycling 14:50 intensity: (2:54 @1) + (6:13 @2) + (4:14 @3) + (1:29 @4) 6.42 km (26.0 kph) +63m
ahr:158 max:181

running warm up/down 16:02 intensity: (9:08 @1) + (6:42 @2) + (12 @3) 2.3 km (6:59 / km) +59m 6:11 / km
ahr:139 max:161 shoes: inov-8 X-Talon 190

running hills 20:04 intensity: (11 @1) + (5 @2) + (23 @3) + (4:19 @4) + (15:06 @5) 5.0 km (4:01 / km) +180m 3:24 / km
ahr:191 max:200 shoes: inov-8 X-Talon 190

running warm up/down 3:17 [1] 0.55 km (5:59 / km)
ahr:124 max:129 shoes: inov-8 X-Talon 190

strength 34:39 [2]

cycling 18:41 [0] 6.44 km (20.7 kph) +32m

Monday Sep 14, 2015 #

Note
(rest day)

Sunday Sep 13, 2015 #

Event: DBK Mannschafts-OL
 
10 AM

running warm up/down 8:45 intensity: (6:27 @1) + (2:18 @2) 1.59 km (5:31 / km) +27m 5:05 / km
ahr:136 max:158 shoes: inov-8 X-Talon 212

orienteering race 1:26:43 intensity: (16:42 @1) + (8:53 @2) + (42:51 @3) + (18:17 @4) 13.38 km (6:29 / km) +61m 6:20 / km
ahr:160 max:186 23c shoes: inov-8 X-Talon 212

Saturday Sep 12, 2015 #

Event: DM Staffel-OL
 
11 AM

running warm up/down 13:26 intensity: (10:25 @1) + (3:01 @2) 1.82 km (7:23 / km) +29m 6:50 / km
ahr:146 max:172 shoes: inov-8 X-Talon 212

orienteering race 45:08 intensity: (29 @1) + (5 @2) + (8 @3) + (9:39 @4) + (34:47 @5) 8.94 km (5:03 / km) +83m 4:49 / km
ahr:191 max:198 23c shoes: inov-8 X-Talon 212

Friday Sep 11, 2015 #

9 AM

running (regeneration) 34:08 intensity: (27:36 @1) + (6:32 @2) 6.91 km (4:57 / km) +5m 4:55 / km
shoes: Asics Gel-Lyte 33.3

Thursday Sep 10, 2015 #

9 AM

cycling 15:34 [2] 5.71 km (22.0 kph) +115m

orienteering 50:31 [4] 6.61 km (7:38 / km) +54m 7:20 / km
16c shoes: Salomon Speedcross 3 CS red

cycling 22:11 [2] 10.04 km (27.2 kph) +33m

Wednesday Sep 9, 2015 #

5 PM

cycling 37:14 [2] 14.51 km (23.4 kph) +101m

running warm up/down 6:21 [1] 0.95 km (6:41 / km) +2m 6:37 / km

orienteering tempo (one-man relay) 34:32 [5] 6.29 km (5:29 / km) +11m 5:26 / km
23c shoes: Salomon Speedcross 3 CS red

running warm up/down 9:30 [1] 1.51 km (6:18 / km) +7m 6:09 / km
shoes: Salomon Speedcross 3 CS red

cycling 26:52 [3] 9.25 km (20.7 kph) +117m

Tuesday Sep 8, 2015 #

5 PM

cycling 22:53 [2] 8.64 km (22.7 kph) +110m

running warm up/down 16:58 [1] 2.55 km (6:39 / km) +36m 6:13 / km
shoes: Salomon Speedcross 3 CS red

running intervals 21:54 intensity: (7:54 @4) + (14:00 @5) 4.74 km (4:37 / km) +76m 4:17 / km
shoes: Salomon Speedcross 3 CS red

running warm up/down 19:19 [1] 3.31 km (5:50 / km) +22m 5:39 / km
shoes: Salomon Speedcross 3 CS red

strength 39:10 [2]

Monday Sep 7, 2015 #

9 AM

orienteering (multi technique) 1:04:58 [3] 8.12 km (8:00 / km) +49m 7:46 / km
22c shoes: inov-8 X-Talon 212

running warm up/down 14:32 [1] 1.94 km (7:29 / km) +4m 7:24 / km
shoes: inov-8 X-Talon 212

Saturday Sep 5, 2015 #

1 PM

running warm up/down 9:54 [1] 1.31 km (7:34 / km) +6m 7:24 / km
shoes: Asics Gel-Lyte 33.3

running race (10 km) 35:51 [5] 10.0 km (3:35 / km) +60m 3:29 / km
shoes: Asics Gel-Lyte 33.3

Thursday Sep 3, 2015 #

alternative endurance 4:00:00 [0]

Wednesday Sep 2, 2015 #

6 PM

running warm up/down 4:55 [1] 0.76 km (6:28 / km) +34m 5:17 / km
shoes: inov-8 X-Talon 212

orienteering 46:57 [3] 6.72 km (6:59 / km) +51m 6:44 / km
18c shoes: inov-8 X-Talon 212

running warm up/down 5:38 [1] 0.97 km (5:50 / km)
shoes: inov-8 X-Talon 212

Tuesday Sep 1, 2015 #

6 PM

running intervals 1:03:54 intensity: (39:54 @2) + (24:00 @5) 12.88 km (4:58 / km)
shoes: Salomon Speedcross 3 CS red

strength 8:04 [1]

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