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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: comodoe

In the 30 days ending Sep 30, 2017:

activity # timemileskm+m
  running22 15:38:03 111.64(8:24) 179.67(5:13) 2377
  orienteering10 9:44:23 59.3(9:51) 95.43(6:07) 234150c
  cycling4 1:58:35 30.48(15.4/h) 49.05(24.8/h) 431
  strength3 1:18:00
  stretching/blackroll/yoga2 24:00
  Total26 29:03:01 201.42 324.15 514950c
  [1-5]26 28:08:03

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Saturday Sep 30, 2017 #

12 PM

running warm up/down 22:27 [1] 2.35 km (9:33 / km) +139m 7:22 / km
shoes: inov-8 X-Talon 212

orienteering race (middle) 43:09 [5] 6.5 km (6:38 / km) +275m 5:29 / km
shoes: inov-8 X-Talon 212

Friday Sep 29, 2017 #

12 PM

running warm up/down 20:25 [1] 2.95 km (6:56 / km) +14m 6:46 / km
shoes: inov-8 Arctic Talon 275

orienteering race (long) 1:46:32 [4] 15.0 km (7:06 / km) +780m 5:38 / km
shoes: inov-8 Arctic Talon 275

Thursday Sep 28, 2017 #

8 AM

running 30:00 [1] 4.45 km (6:44 / km) +77m 6:12 / km
ahr:205 max:246 shoes: Asics Gel-DS Racer 11

4 PM

orienteering 27:48 intensity: (8:17 @1) + (11:32 @2) + (7:08 @3) + (51 @4) 3.03 km (9:10 / km) +165m 7:12 / km
ahr:153 max:180 shoes: inov-8 Arctic Talon 275

Wednesday Sep 27, 2017 #

Note
(rest day)

Monday Sep 25, 2017 #

Note
(rest day)

Sunday Sep 24, 2017 #

11 AM

running warm up/down 17:31 intensity: (16:36 @1) + (43 @2) + (12 @3) 2.36 km (7:25 / km) +1m 7:24 / km
ahr:127 max:166 shoes: inov-8 X-Talon 212

orienteering race (relay) 34:18 intensity: (15 @1) + (4 @2) + (2:10 @3) + (26:58 @4) + (4:51 @5) 6.68 km (5:08 / km) +30m 5:01 / km
ahr:185 max:198 20c shoes: inov-8 X-Talon 212

Saturday Sep 23, 2017 #

12 PM

running warm up/down 19:31 intensity: (14:23 @1) + (3:37 @2) + (1:31 @3) 2.8 km (6:58 / km) +18m 6:45 / km
ahr:135 max:172 shoes: inov-8 X-Talon 212

orienteering race (long) 1:29:07 intensity: (45 @1) + (2:21 @2) + (16:33 @3) + (1:08:50 @4) + (38 @5) 18.29 km (4:52 / km) +88m 4:45 / km
ahr:179 max:191 30c shoes: inov-8 X-Talon 212

running warm up/down 10:21 [1] 1.83 km (5:39 / km) +7m 5:32 / km
shoes: inov-8 X-Talon 212

Friday Sep 22, 2017 #

4 PM

running 25:32 [1] 4.97 km (5:08 / km) +47m 4:54 / km
shoes: Asics Gel-Lyte 33.2

Thursday Sep 21, 2017 #

5 PM

running 40:18 intensity: (23:02 @1) + (17:16 @2) 8.52 km (4:44 / km) +18m 4:41 / km
ahr:145 max:157 shoes: Saucony Breakthru 2

Wednesday Sep 20, 2017 #

3 PM

running 1:08:41 intensity: (16:38 @1) + (34:56 @2) + (15:42 @3) + (1:25 @4) 14.22 km (4:50 / km) +308m 4:21 / km
ahr:154 max:179 shoes: inov-8 X-Talon 200

Tuesday Sep 19, 2017 #

5 PM

cycling 23:09 intensity: (3:37 @0) + (6:05 @1) + (3:47 @2) + (6:17 @3) + (1:55 @4) + (1:28 @5) 9.94 km (25.8 kph) +63m

running warm up/down 20:55 intensity: (13:13 @1) + (6:25 @2) + (1:17 @3) 3.32 km (6:18 / km) +40m 5:56 / km
ahr:139 max:172 shoes: Saucony Breakthru 2

running intervals 37:11 intensity: (8:17 @1) + (3:00 @2) + (4:35 @3) + (21:19 @4) 8.89 km (4:11 / km) +1m 4:11 / km
ahr:167 max:186 shoes: Saucony Breakthru 2

running warm up/down 14:57 intensity: (13:27 @1) + (1:30 @2) 2.85 km (5:14 / km) +9m 5:10 / km
ahr:141 max:151 shoes: Saucony Breakthru 2

strength 28:00 [1]

stretching/blackroll/yoga 12:00 [0]

Monday Sep 18, 2017 #

3 PM

cycling 23:55 intensity: (2:48 @1) + (7:41 @2) + (11:00 @3) + (35 @4) + (1:51 @5) 10.55 km (26.5 kph) +149m
ahr:161 max:185

running 29:54 intensity: (9:54 @1) + (11:45 @2) + (8:15 @3) 5.43 km (5:31 / km) +220m 4:35 / km
ahr:152 max:172 shoes: Saucony Breakthru 2

cycling 27:00 [0] 10.58 km (23.5 kph) +37m
ahr:108 max:160

Sunday Sep 17, 2017 #

9 AM

running warm up/down 10:24 intensity: (6:22 @1) + (4:02 @2) 1.17 km (8:55 / km) +123m 5:50 / km
ahr:142 max:159 shoes: VJ Irock 2

orienteering race 1:18:51 intensity: (12:36 @1) + (12:44 @2) + (41:10 @3) + (12:21 @4) 12.28 km (6:25 / km) +240m 5:51 / km
ahr:159 max:186 shoes: VJ Irock 2

orienteering warm up/down 24:35 [1] 2.38 km (10:19 / km) +100m 8:31 / km
shoes: VJ Irock 2

Saturday Sep 16, 2017 #

12 PM

running warm up/down 34:06 intensity: (24:10 @1) + (7:15 @2) + (1:15 @3) + (1:26 @4) 3.96 km (8:36 / km) +141m 7:18 / km
ahr:137 max:186 shoes: VJ Irock 2

orienteering race (relay) 53:08 intensity: (18 @1) + (6 @2) + (1:21 @3) + (38:08 @4) + (13:15 @5) 9.35 km (5:41 / km) +283m 4:56 / km
ahr:186 max:197 shoes: VJ Irock 2

Friday Sep 15, 2017 #

8 AM

running 28:20 intensity: (8:14 @1) + (7:04 @2) + (10:35 @3) + (2:27 @4) 5.57 km (5:05 / km) +73m 4:47 / km
ahr:156 max:186 shoes: Asics Gel-Lyte 33.2

Thursday Sep 14, 2017 #

6 PM

strength 30:00 [1]

Wednesday Sep 13, 2017 #

6 PM

running 35:00 intensity: (6:01 @1) + (4:29 @2) + (4:46 @3) + (16:26 @4) + (3:18 @5) 8.45 km (4:09 / km) +130m 3:51 / km
ahr:169 max:224 shoes: Asics Gel-Fuji Runnegade 2

Sunday Sep 10, 2017 #

8 AM

running long 2:20:12 intensity: (39:07 @1) + (1:18:46 @2) + (22:11 @3) + (8 @4) 29.66 km (4:44 / km) +268m 4:31 / km
ahr:151 max:176 shoes: inov-8 X-Talon 200

Saturday Sep 9, 2017 #

2 PM

running warm up/down 19:42 intensity: (14:06 @1) + (5:36 @2) 3.24 km (6:05 / km) +53m 5:38 / km
ahr:138 max:161 shoes: Asics Gel-DS Racer 11

running race 34:09 intensity: (8 @1) + (2 @2) + (42 @3) + (31:08 @4) + (2:09 @5) 9.88 km (3:27 / km) +105m 3:17 / km
ahr:186 max:195 shoes: Asics Gel-DS Racer 11

running warm up/down 7:34 intensity: (5:39 @1) + (1:55 @2) 1.35 km (5:37 / km) +33m 5:00 / km
ahr:142 max:156 shoes: Asics Gel-DS Racer 11

Friday Sep 8, 2017 #

12 PM

cycling 19:39 [1] 8.1 km (24.7 kph) +122m

Thursday Sep 7, 2017 #

10 AM

running 54:40 intensity: (5 @0) + (35:55 @1) + (13:00 @2) + (5:29 @3) + (11 @4) 10.41 km (5:15 / km) +177m 4:50 / km
ahr:143 max:176 shoes: Saucony Breakthru 2

4 PM

running warm up/down 10:24 intensity: (5:34 @1) + (4:14 @2) + (36 @3) 1.98 km (5:16 / km) +1m 5:15 / km
ahr:142 max:168 shoes: Saucony Breakthru 2

running tempo 18:43 intensity: (19 @1) + (9 @2) + (6:02 @3) + (12:13 @4) 5.07 km (3:41 / km) +1m 3:41 / km
ahr:175 max:181 shoes: Saucony Breakthru 2

Wednesday Sep 6, 2017 #

Note

Tuesday Sep 5, 2017 #

3 PM

cycling 24:52 intensity: (16:01 @1) + (7:15 @2) + (1:36 @3) 9.88 km (23.8 kph) +60m
ahr:141 max:169

orienteering 26:10 intensity: (19:41 @1) + (5:26 @2) + (1:03 @3) 3.06 km (8:33 / km) +45m 7:57 / km
ahr:133 max:167 shoes: VJ Irock 2

6 PM

running warm up/down 26:00 intensity: (22:04 @1) + (2:50 @2) + (1:06 @3) 4.03 km (6:27 / km) +39m 6:09 / km
ahr:133 max:173 shoes: Saucony Breakthru 2

running intervals 42:37 intensity: (13:15 @1) + (5:20 @2) + (6:23 @3) + (12:44 @4) + (4:55 @5) 9.04 km (4:43 / km) +92m 4:29 / km
ahr:164 max:193 shoes: Saucony Breakthru 2

running warm up/down 4:13 [1] 0.82 km (5:09 / km)
ahr:132 max:139 shoes: Saucony Breakthru 2

strength 20:00 [1]

stretching/blackroll/yoga 12:00 [0]

Monday Sep 4, 2017 #

6 PM

running 42:45 intensity: (7 @0) + (17:09 @1) + (22:52 @2) + (2:37 @3) 8.68 km (4:55 / km) +99m 4:39 / km
ahr:147 max:172 shoes: Saucony Breakthru 2

Sunday Sep 3, 2017 #

10 AM

running warm up/down 19:11 intensity: (15:26 @1) + (1:26 @2) + (20 @3) + (1:59 @4) 3.07 km (6:15 / km) +26m 6:00 / km
ahr:139 max:187 shoes: inov-8 X-Talon 212

orienteering race (relay) 35:57 intensity: (16 @1) + (5 @2) + (41 @3) + (28:09 @4) + (6:46 @5) 7.53 km (4:47 / km) +103m 4:28 / km
ahr:186 max:198 shoes: inov-8 X-Talon 212

running warm up/down 9:06 [1] 1.55 km (5:51 / km) +13m 5:37 / km
ahr:127 max:138 shoes: inov-8 X-Talon 212

Saturday Sep 2, 2017 #

1 PM

running warm up/down 17:42 intensity: (9 @0) + (15:14 @1) + (2:19 @2) 2.89 km (6:07 / km) +20m 5:55 / km
ahr:129 max:156 shoes: inov-8 X-Talon 212

orienteering race (long) 1:04:48 intensity: (25 @1) + (13:05 @2) + (25:26 @3) + (25:52 @4) 11.33 km (5:43 / km) +232m 5:11 / km
ahr:171 max:189 shoes: inov-8 X-Talon 212

running warm up/down 25:32 intensity: (21:56 @1) + (3:36 @2) 3.89 km (6:34 / km) +84m 5:55 / km
ahr:134 max:154 shoes: inov-8 X-Talon 212

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