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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: comodoe

In the 30 days ending Apr 30, 2017:

activity # timemileskm+m
  orienteering15 15:43:17 96.87(9:44) 155.9(6:03) 1638265c
  running24 12:48:42 91.12(8:26) 146.64(5:15) 1306
  strength8 2:55:24
  cycling6 2:55:05 38.66 62.22 540
  stretching/blackroll/yoga10 1:53:00
  alternative endurance2 1:50:00
  running (x-country)1 47:41 4.41(10:49) 7.09(6:43) 112
  other sports1 30:00
  Total34 39:23:09 231.06 371.85 3596265c
  [1-5]34 36:41:12

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Sunday Apr 30, 2017 #

6 AM

orienteering race 1:05:33 [4] 10.93 km (6:00 / km) +205m 5:29 / km

running warm up/down 15:12 [1] 1.96 km (7:46 / km) +10m 7:35 / km
shoes: VJ Irock 2

running warm up/down 8:52 [1] 1.31 km (6:47 / km)
shoes: VJ Irock 2

Saturday Apr 29, 2017 #

Event: 10Mila
 

Note
(rest day)

Friday Apr 28, 2017 #

Note
(rest day)

Thursday Apr 27, 2017 #

6 PM

orienteering 1:24:39 intensity: (16:14 @1) + (37:12 @2) + (29:25 @3) + (1:48 @4) 14.65 km (5:47 / km) +70m 5:38 / km
ahr:156 max:179 25c shoes: inov-8 X-Talon 212

Wednesday Apr 26, 2017 #

7 PM

running intervals 1:06:22 intensity: (20:54 @1) + (21:29 @2) + (8:31 @3) + (13:28 @4) + (2:00 @5) 11.07 km (6:00 / km) +240m 5:24 / km
ahr:155 max:190 shoes: inov-8 X-Talon 212

Tuesday Apr 25, 2017 #

9 AM

cycling 57:34 [1] 21.79 km (22.7 kph) +94m

6 PM

cycling 16:22 [0] 6.3 km (23.1 kph) +63m
ahr:155 max:177

running (x-country) 47:41 intensity: (27:49 @1) + (10:25 @2) + (8:10 @3) + (1:17 @4) 7.09 km (6:43 / km) +112m 6:14 / km
ahr:144 max:178 shoes: inov-8 X-Talon 200

strength 25:53 [1]

stretching/blackroll/yoga 10:00 [0]

other sports (volleyball) 30:00 [1]

Monday Apr 24, 2017 #

6 PM

alternative endurance (crosstrainer) 30:00 intensity: (4:04 @2) + (18:15 @3) + (7:41 @4)
ahr:138 max:182 shoes: Asics Gel-Super J33.2

strength 20:00 [1]

alternative endurance (spinning) 10:00 [1]

stretching/blackroll/yoga 10:00 [0]

Sunday Apr 23, 2017 #

7 PM

running 48:17 intensity: (28:56 @1) + (12:07 @2) + (6:01 @3) + (1:13 @4) 10.85 km (4:27 / km) +6m 4:26 / km
shoes: Saucony Breakthru 2

Saturday Apr 22, 2017 #

7 PM

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

alternative endurance (swimming) 10:00 [1]

Friday Apr 21, 2017 #

10 AM

running 11:57 [1] 2.06 km (5:48 / km) +24m 5:28 / km
shoes: VJ Irock 2

orienteering (long) 1:19:59 [3] 10.53 km (7:36 / km) +160m 7:04 / km
32c shoes: VJ Irock 2

3 PM

running 32:27 intensity: (27:27 @1) + (5:00 @2) 5.84 km (5:34 / km) +84m 5:11 / km
shoes: Bagheera Ultra

strength 30:00 [2]

stretching/blackroll/yoga 10:00 [0]

Thursday Apr 20, 2017 #

10 AM

running 10:14 [1] 2.08 km (4:55 / km) +7m 4:50 / km
shoes: Bagheera Ultra

orienteering 55:26 [3] 7.78 km (7:07 / km) +73m 6:48 / km
9c shoes: Bagheera Ultra

4 PM

running warm up/down 7:32 [1] 1.16 km (6:29 / km) +2m 6:26 / km
shoes: VJ Irock 2

orienteering (relay) 40:49 intensity: (3:00 @1) + (8:00 @2) + (10:00 @3) + (17:49 @4) + (2:00 @5) 6.4 km (6:23 / km) +142m 5:44 / km
13c shoes: VJ Irock 2

running warm up/down 6:13 [1] 1.02 km (6:05 / km) +5m 5:57 / km
shoes: VJ Irock 2

6 PM

strength 10:00 [1]

stretching/blackroll/yoga 10:00 [0]

Wednesday Apr 19, 2017 #

10 AM

running warm up/down 11:55 [1] 2.41 km (4:56 / km) +7m 4:52 / km
shoes: VJ Irock 2

orienteering race (middle) 38:09 [4] 6.78 km (5:38 / km) +67m 5:22 / km
24c shoes: VJ Irock 2

running warm up/down 9:05 [1] 1.13 km (8:01 / km) +14m 7:33 / km
shoes: VJ Irock 2

4 PM

orienteering (technique) 1:08:39 [3] 8.59 km (7:59 / km) +85m 7:37 / km
shoes: VJ Irock 2

Tuesday Apr 18, 2017 #

10 AM

running warm up/down 11:44 intensity: (11:40 @1) + (4 @2) 1.46 km (8:04 / km) +6m 7:54 / km
ahr:125 max:148 shoes: Bagheera Ultra

orienteering (sprint) 4:57 intensity: (26 @1) + (3 @2) + (9 @3) + (4:19 @4) 0.73 km (6:49 / km) +42m 5:17 / km
ahr:173 max:183 12c shoes: Bagheera Ultra

running warm up/down 19:23 intensity: (18:15 @1) + (1:08 @2) 2.38 km (8:08 / km) +16m 7:53 / km
ahr:124 max:161 shoes: Bagheera Ultra

orienteering (sprint relay) 13:00 intensity: (3:13 @1) + (1:01 @2) + (1:18 @3) + (4:28 @4) + (3:00 @5) 3.25 km (4:00 / km) +6m 3:58 / km
ahr:107 max:177 11c shoes: Bagheera Ultra

orienteering (sprint relay) 8:44 intensity: (8 @1) + (44 @2) + (18 @3) + (5:34 @4) + (2:00 @5) 2.06 km (4:15 / km) +24m 4:01 / km
ahr:87 max:171 12c shoes: Bagheera Ultra

running warm up/down 19:21 intensity: (18:28 @1) + (53 @2) 2.79 km (6:56 / km) +19m 6:42 / km
ahr:129 max:150 shoes: Bagheera Ultra

4 PM

running warm up/down 5:09 [1] 0.51 km (10:04 / km)
shoes: VJ Irock 2

orienteering (technique) 46:24 [3] 6.96 km (6:40 / km) +34m 6:30 / km
19c shoes: VJ Irock 2

strength 14:31 [2]

Monday Apr 17, 2017 #

10 AM

running warm up/down 9:37 intensity: (8:58 @1) + (39 @2) 1.27 km (7:35 / km) +1m 7:33 / km
ahr:129 max:152 shoes: VJ Irock 2

orienteering (technique) 1:01:14 intensity: (20:50 @1) + (22:41 @2) + (17:43 @3) 7.01 km (8:44 / km) +111m 8:05 / km
ahr:140 max:174 shoes: VJ Irock 2

3 PM

strength 30:00 intensity: (18:00 @1) + (12:00 @2)

running warm up/down 10:00 intensity: (3:21 @1) + (5:46 @2) + (53 @3) 1.75 km (5:43 / km) +40m 5:08 / km
ahr:143 max:165 shoes: Bagheera Ultra

cycling 17:30 intensity: (13:26 @1) + (3:53 @2) + (11 @3)

stretching/blackroll/yoga 10:00 [0]

Sunday Apr 16, 2017 #

11 AM

running warm up/down 16:11 intensity: (9:38 @1) + (6:22 @2) + (11 @3) 2.61 km (6:12 / km) +4m 6:09 / km
ahr:139 max:162 shoes: VJ Irock 2

orienteering race (middle) 44:40 intensity: (7:50 @1) + (6:39 @2) + (7:19 @3) + (22:52 @4) 7.48 km (5:58 / km) +101m 5:36 / km
ahr:158 max:190 20c shoes: VJ Irock 2

running warm up/down 9:58 [1] 1.81 km (5:31 / km) +2m 5:29 / km
ahr:126 max:141 shoes: VJ Irock 2

4 PM

running 32:09 intensity: (19:09 @1) + (11:03 @2) + (1:57 @3) 5.3 km (6:04 / km) +87m 5:36 / km
ahr:142 max:165 shoes: Bagheera Ultra

Saturday Apr 15, 2017 #

2 PM

running warm up/down 9:13 intensity: (7:32 @1) + (1:41 @2) 1.31 km (7:03 / km)
ahr:132 max:157 shoes: VJ Irock 2

orienteering race (long) 1:28:30 intensity: (17:48 @1) + (3:07 @2) + (9:28 @3) + (53:54 @4) + (4:13 @5) 14.54 km (6:05 / km) +255m 5:36 / km
ahr:162 max:194 19c shoes: VJ Irock 2

running warm up/down 5:11 [1] 1.09 km (4:46 / km) +1m 4:45 / km
shoes: VJ Irock 2

Friday Apr 14, 2017 #

4 PM

orienteering 56:09 intensity: (1:14 @1) + (9:35 @2) + (22:08 @3) + (23:12 @4) 8.09 km (6:56 / km) +108m 6:30 / km
ahr:171 max:187 15c shoes: VJ Irock 2

Thursday Apr 13, 2017 #

5 PM

running 1:00:08 intensity: (12:00 @1) + (26:54 @2) + (21:14 @3) 12.52 km (4:48 / km) +87m 4:38 / km
ahr:156 max:174 shoes: VJ Irock 2

Wednesday Apr 12, 2017 #

Note
(rest day)

Tuesday Apr 11, 2017 #

5 PM

cycling 16:03 [0] 5.98 km (22.4 kph) +60m
ahr:138 max:165

running warm up/down 9:51 intensity: (4:57 @1) + (4:12 @2) + (42 @3) 1.79 km (5:30 / km) +41m 4:56 / km
ahr:145 max:170 shoes: inov-8 X-Talon 200

running intervals 28:33 intensity: (2:43 @1) + (1:26 @2) + (6:54 @3) + (17:30 @4) 6.5 km (4:23 / km) +96m 4:05 / km
ahr:172 max:182 shoes: inov-8 X-Talon 200

running warm up/down 12:23 intensity: (9:29 @1) + (2:54 @2) 2.69 km (4:36 / km)
ahr:142 max:150 shoes: inov-8 X-Talon 200

strength 25:00 [1]

stretching/blackroll/yoga 10:00 [0]

Monday Apr 10, 2017 #

5 PM

running 1:09:24 intensity: (24 @1) + (13:41 @2) + (42:12 @3) + (13:07 @4) 15.21 km (4:34 / km) +258m 4:12 / km
ahr:168 max:180 shoes: Saucony Breakthru 2

stretching/blackroll/yoga 15:00 [0]

Sunday Apr 9, 2017 #

5 PM

cycling 51:04 intensity: (8:45 @1) + (10:55 @2) + (23:57 @3) + (7:27 @4) 22.08 km (25.9 kph) +257m
ahr:161 max:188

Saturday Apr 8, 2017 #

6 PM

running 42:06 [2] 9.42 km (4:28 / km) +4m 4:28 / km
shoes: Saucony Breakthru 2

stretching/blackroll/yoga 18:00 [0]

Friday Apr 7, 2017 #

Note
(rest day)

Thursday Apr 6, 2017 #

5 PM

running warm up/down 5:01 intensity: (3:42 @1) + (1:19 @2) 1.05 km (4:46 / km)
ahr:130 max:153 shoes: Saucony Breakthru 2

running race 21:57 intensity: (11 @1) + (14 @2) + (18 @3) + (2:10 @4) + (19:04 @5) 6.24 km (3:31 / km) +54m 3:22 / km
ahr:190 max:195 shoes: Saucony Breakthru 2

running warm up/down 13:47 [1] 2.16 km (6:23 / km) +15m 6:10 / km
ahr:136 max:144 shoes: Saucony Breakthru 2

Wednesday Apr 5, 2017 #

5 PM

running 55:30 intensity: (12:40 @1) + (35:10 @2) + (7:40 @3) 11.89 km (4:40 / km) +156m 4:23 / km
ahr:148 max:167 shoes: Asics Gel-Super J33.2

stretching/blackroll/yoga 10:00 [0]

Tuesday Apr 4, 2017 #

6 PM

cycling 16:32 [0] 6.07 km (22.0 kph) +66m

strength 20:00 [1]

stretching/blackroll/yoga 10:00 [0]

Monday Apr 3, 2017 #

6 PM

running 43:31 intensity: (42:52 @1) + (39 @2) 8.03 km (5:25 / km) +5m 5:24 / km
ahr:135 max:150 shoes: Asics Gel-Super J33.2

Sunday Apr 2, 2017 #

9 AM

running warm up/down 9:08 intensity: (5:41 @1) + (3:21 @2) + (6 @3) 1.49 km (6:09 / km) +2m 6:07 / km
ahr:140 max:163 shoes: inov-8 X-Talon 200

orienteering race (long) 2:32:50 intensity: (29 @1) + (35 @2) + (16:35 @3) + (2:15:11 @4) 32.99 km (4:38 / km) +99m 4:34 / km
ahr:180 max:188 27c shoes: inov-8 X-Talon 200

Saturday Apr 1, 2017 #

Event: DBK Ultralang-OL
 
11 AM

running warm up/down 10:10 intensity: (17 @1) + (13 @2) + (6:40 @3) + (3:00 @4) 2.48 km (4:06 / km) +8m 4:02 / km
ahr:173 max:183 shoes: inov-8 X-Talon 200

orienteering race (middle) 33:35 intensity: (20 @1) + (7 @2) + (10 @3) + (8:50 @4) + (24:08 @5) 7.14 km (4:42 / km) +56m 4:32 / km
ahr:190 max:196 27c shoes: inov-8 X-Talon 200

running warm up/down 11:11 intensity: (3:27 @1) + (7:44 @2) 2.01 km (5:33 / km) +5m 5:29 / km
ahr:148 max:157 shoes: inov-8 X-Talon 200

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