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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: comodoe

In the 30 days ending Jun 30, 2017:

activity # timemileskm+m
  running19 11:59:11 83.25(8:38) 133.97(5:22) 1927
  orienteering9 8:17:43 46.72(10:39) 75.19(6:37) 1040149c
  alternative endurance3 3:58:00
  cycling7 2:50:05 42.47(15.0/h) 68.35(24.1/h) 409
  other sports2 1:20:00
  strength3 1:12:00
  running (x-country)1 1:00:00 7.27(8:15) 11.7(5:08) 48
  stretching/blackroll/yoga3 34:00
  Total25 31:10:59 179.71 289.21 3424149c
  [1-5]24 27:31:32

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Friday Jun 30, 2017 #

Event: WOC 2017
 

Thursday Jun 29, 2017 #

Note
(rest day)

Wednesday Jun 28, 2017 #

Note
(rest day)

Tuesday Jun 27, 2017 #

Note

5 PM

cycling 14:00 [0] 5.55 km (23.8 kph) +50m

running warm up/down 21:03 intensity: (12:37 @1) + (8:24 @2) + (2 @3) 2.68 km (7:51 / km) +85m 6:47 / km
ahr:138 max:162 shoes: VJ Irock 2

running 21:59 intensity: (11:00 @1) + (1:35 @2) + (4:44 @3) + (4:40 @4) 2.88 km (7:39 / km) +180m 5:49 / km
ahr:150 max:186 shoes: VJ Irock 2

stretching/blackroll/yoga 12:00 [0]

Monday Jun 26, 2017 #

7 PM

alternative endurance (aquajogging) 1:20:00 [1]

stretching/blackroll/yoga 12:00 [0]

Sunday Jun 25, 2017 #

6 PM

running 31:10 intensity: (21:28 @1) + (9:42 @2) 5.99 km (5:12 / km) +3m 5:11 / km
ahr:143 max:155 shoes: Saucony Breakthru 2

Saturday Jun 24, 2017 #

8 AM

running warm up/down 7:44 [1] 0.93 km (8:19 / km)
ahr:123 max:141 shoes: inov-8 X-Talon 212

orienteering intervals 56:14 intensity: (26:41 @1) + (1:53 @2) + (5:40 @3) + (22:00 @4) 7.49 km (7:30 / km) +79m 7:08 / km
ahr:149 max:190 17c shoes: inov-8 X-Talon 212

running warm up/down 14:49 intensity: (13:49 @1) + (1:00 @2) 2.22 km (6:40 / km)
ahr:138 max:151 shoes: inov-8 X-Talon 212

Friday Jun 23, 2017 #

7 PM

running warm up/down 4:31 intensity: (1:12 @1) + (2:37 @2) + (40 @3) + (2 @4) 0.57 km (7:54 / km) +37m 5:58 / km
ahr:148 max:179 shoes: inov-8 X-Talon 212

orienteering 57:20 intensity: (4:09 @1) + (4:27 @2) + (12:01 @3) + (36:09 @4) + (34 @5) 7.64 km (7:31 / km) +124m 6:57 / km
ahr:174 max:192 22c shoes: inov-8 X-Talon 212

Thursday Jun 22, 2017 #

8 AM

cycling 14:21 [0] 5.77 km (24.1 kph) +36m
ahr:140 max:163

running long 1:40:14 intensity: (1:24 @1) + (28:39 @2) + (1:02:08 @3) + (8:03 @4) 20.48 km (4:54 / km) +233m 4:38 / km
ahr:165 max:180 shoes: inov-8 X-Talon 200

cycling 13:52 [0] 6.04 km (26.1 kph) +30m
ahr:150 max:164

Wednesday Jun 21, 2017 #

4 PM

cycling 13:57 [0] 5.72 km (24.6 kph) +16m
ahr:144 max:175

running 47:21 intensity: (4:57 @1) + (24:56 @2) + (12:37 @3) + (4:51 @4) 9.34 km (5:04 / km) +100m 4:49 / km
ahr:159 max:181 shoes: inov-8 X-Talon 190

orienteering (sprint) 20:27 intensity: (15 @1) + (10 @2) + (58 @3) + (18:15 @4) + (49 @5) 4.58 km (4:28 / km) +23m 4:21 / km
ahr:182 max:194 12c shoes: inov-8 X-Talon 190

cycling 14:46 [0] 6.02 km (24.5 kph) +21m
ahr:128 max:141

Tuesday Jun 20, 2017 #

5 PM

cycling 17:13 [0] 6.34 km (22.1 kph) +61m

running warm up/down 21:22 intensity: (10:11 @1) + (10:04 @2) + (1:07 @3) 3.08 km (6:56 / km) +17m 6:45 / km
ahr:147 max:168 shoes: inov-8 X-Talon 190

running intervals 39:57 intensity: (16:44 @1) + (7:34 @2) + (7:56 @3) + (7:43 @4) 6.67 km (6:00 / km) +36m 5:50 / km
ahr:155 max:190 shoes: inov-8 X-Talon 190

running warm up/down 8:09 intensity: (5:52 @1) + (2:17 @2) 1.41 km (5:46 / km) +15m 5:29 / km
ahr:142 max:157 shoes: inov-8 X-Talon 190

strength 22:00 [1]

other sports (volleyball) 40:00 [1]
shoes: Asics Gel-Blade 2

Monday Jun 19, 2017 #

7 PM

alternative endurance (aquajogging) 1:05:00 [1]

alternative endurance (swimming) 13:00 [2]

Sunday Jun 18, 2017 #

7 PM

running warm up/down 13:39 intensity: (5:08 @1) + (7:38 @2) + (53 @3) 2.73 km (5:00 / km) +1m 5:00 / km
ahr:147 max:166 shoes: Asics Gel-DS Racer 11

running tempo (Tempowechsel) 36:00 intensity: (13 @2) + (38 @3) + (35:09 @4) 9.83 km (3:40 / km) +5m 3:39 / km
ahr:183 max:190 shoes: Asics Gel-DS Racer 11

running warm up/down 10:00 intensity: (16 @1) + (9:44 @2) 1.88 km (5:19 / km) +4m 5:16 / km
ahr:155 max:160 shoes: Asics Gel-DS Racer 11

stretching/blackroll/yoga 10:00 [1]

Saturday Jun 17, 2017 #

4 PM

cycling 14:50 [0] 5.7 km (23.1 kph) +41m

running 40:29 intensity: (7:31 @1) + (19:06 @2) + (13:52 @3) 8.15 km (4:58 / km) +120m 4:38 / km
ahr:156 max:174 shoes: inov-8 X-Talon 200

cycling 13:38 [0] 5.79 km (25.5 kph) +33m

Friday Jun 16, 2017 #

Note
(rest day)

Thursday Jun 15, 2017 #

Note
(sick) (rest day)

Wednesday Jun 14, 2017 #

Note
(sick) (rest day)

Tuesday Jun 13, 2017 #

5 PM

cycling 16:28 [0] 6.32 km (23.0 kph) +61m
ahr:187 max:227

running warm up/down 14:24 intensity: (1:10 @1) + (5:27 @2) + (6:51 @3) + (56 @4) 2.78 km (5:11 / km) +66m 4:38 / km
ahr:161 max:177 shoes: VJ Irock 2

running (x-country) intervals (quer) 1:00:00 intensity: (4:16 @1) + (4:10 @2) + (4:31 @3) + (47:03 @4) 11.7 km (5:08 / km) +48m 5:02 / km
ahr:177 max:189 shoes: VJ Irock 2

running warm up/down 4:19 intensity: (18 @1) + (4:01 @2) 0.95 km (4:33 / km)
ahr:148 max:151 shoes: VJ Irock 2

strength 25:00 [1]

other sports (volleyball) 40:00 [1]
shoes: Asics Gel-Blade 2

Monday Jun 12, 2017 #

7 PM

alternative endurance (aquajogging) 1:20:00 [1]

Sunday Jun 11, 2017 #

12 PM

running warm up/down 16:47 [1] 2.01 km (8:22 / km) +37m 7:40 / km
shoes: inov-8 X-Talon 212

orienteering race (middle) 44:23 [4] 6.46 km (6:52 / km) +317m 5:31 / km
29c shoes: inov-8 X-Talon 212

8 PM

running 43:50 intensity: (49 @1) + (25:26 @2) + (17:28 @3) + (7 @4) 10.01 km (4:23 / km) +14m 4:21 / km
ahr:188 max:240 shoes: Saucony Breakthru 2

Saturday Jun 10, 2017 #

11 AM

running warm up/down 12:10 [1] 1.98 km (6:09 / km) +44m 5:32 / km
shoes: inov-8 X-Talon 212

orienteering race (middle) 33:52 [4] 6.11 km (5:32 / km) +160m 4:54 / km
25c shoes: inov-8 X-Talon 212

running warm up/down 10:01 [1] 1.68 km (5:59 / km) +43m 5:18 / km
shoes: inov-8 X-Talon 212

Friday Jun 9, 2017 #

Note
(rest day)

Thursday Jun 8, 2017 #

9 AM

running warm up/down 7:00 intensity: (6:45 @1) + (15 @2) 1.07 km (6:33 / km) +5m 6:24 / km
ahr:137 max:149 shoes: inov-8 X-Talon 212

orienteering 1:08:24 intensity: (9:57 @1) + (38:48 @2) + (19:39 @3) 9.8 km (6:59 / km) +28m 6:53 / km
ahr:156 max:175 21c shoes: inov-8 X-Talon 212

running warm up/down 6:46 intensity: (4:40 @1) + (2:06 @2) 1.39 km (4:52 / km) +2m 4:50 / km
ahr:145 max:152 shoes: inov-8 X-Talon 212

5 PM

orienteering 46:09 intensity: (1:46 @1) + (12:16 @2) + (28:28 @3) + (3:39 @4) 8.97 km (5:09 / km) +1m 5:09 / km
ahr:164 max:179 shoes: inov-8 X-Talon 212

Wednesday Jun 7, 2017 #

9 AM

running warm up/down 15:31 intensity: (1 @0) + (9:13 @1) + (4:27 @2) + (1:50 @3) 2.61 km (5:57 / km) +68m 5:16 / km
ahr:144 max:169 shoes: inov-8 X-Talon 212

running hills 35:59 intensity: (9:04 @1) + (4:37 @2) + (2:11 @3) + (8:37 @4) + (11:30 @5) 4.73 km (7:36 / km) +625m 4:35 / km
ahr:171 max:194 shoes: inov-8 X-Talon 212

running warm up/down 16:16 intensity: (12:30 @1) + (3:46 @2) 2.49 km (6:32 / km) +1m 6:31 / km
ahr:143 max:159 shoes: inov-8 X-Talon 212

5 PM

strength 25:00 [1]

Tuesday Jun 6, 2017 #

9 AM

running (BBA) 25:21 [0] 4.56 km (5:33 / km) +10m 5:30 / km
shoes: inov-8 X-Talon 212

Monday Jun 5, 2017 #

12 PM

orienteering long 1:56:29 intensity: (16:57 @1) + (29:51 @2) + (46:26 @3) + (23:15 @4) 14.3 km (8:09 / km) +293m 7:23 / km
ahr:162 max:186 shoes: inov-8 X-Talon 212

Sunday Jun 4, 2017 #

9 AM

running warm up/down 10:01 intensity: (7:00 @1) + (3:01 @2) 1.41 km (7:07 / km) +5m 7:00 / km
ahr:139 max:157 shoes: inov-8 X-Talon 212

orienteering 42:05 intensity: (19 @1) + (16 @2) + (5:49 @3) + (35:41 @4) 8.13 km (5:11 / km) +14m 5:08 / km
ahr:179 max:188 23c shoes: inov-8 X-Talon 212

orienteering warm up/down 12:20 intensity: (8:15 @1) + (4:05 @2) 1.7 km (7:15 / km) +1m 7:13 / km
ahr:142 max:152 shoes: inov-8 X-Talon 212

Saturday Jun 3, 2017 #

3 PM

running warm up/down 22:39 intensity: (5:55 @1) + (9:24 @2) + (6:55 @3) + (25 @4) 4.55 km (4:58 / km) +11m 4:55 / km
ahr:154 max:180 shoes: Asics Gel-Super J33.2

running race (5 km) 16:27 intensity: (8 @1) + (5 @2) + (6 @3) + (54 @4) + (15:14 @5) 4.94 km (3:20 / km) +36m 3:13 / km
ahr:193 max:198 shoes: Asics Gel-Super J33.2

running warm up/down 10:05 [1] 1.9 km (5:18 / km) +12m 5:08 / km
ahr:72 max:72 shoes: Asics Gel-Super J33.2

Thursday Jun 1, 2017 #

7 PM

running 33:08 intensity: (12:27 @1) + (13:39 @2) + (7:02 @3) 6.09 km (5:27 / km) +112m 4:59 / km
ahr:151 max:175

cycling 22:00 [0] 9.41 km (25.7 kph) +23m
ahr:133 max:160

cycling 15:00 [0] 5.69 km (22.8 kph) +37m
ahr:135 max:160

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