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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: comodoe

In the 30 days ending Nov 30, 2017:

activity # timemileskm+m
  running22 21:01:46 162.59(7:46) 261.66(4:49) 4400
  strength14 6:25:00
  orienteering5 4:12:00 24.66(10:13) 39.68(6:21) 51286c
  alternative endurance7 4:10:00
  other sports4 4:00:00
  cycling6 3:57:54 57.49(14.5/h) 92.52(23.3/h) 558
  stretching/blackroll/yoga6 1:13:00
  Total38 44:59:40 244.74 393.86 547086c
  [1-5]38 42:54:12

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Thursday Nov 30, 2017 #

10 AM

running 59:59 intensity: (6:54 @1) + (31:17 @2) + (16:24 @3) + (5:24 @4) 12.5 km (4:48 / km) +226m 4:24 / km
ahr:159 max:180 shoes: Saucony Breakthru 2

Wednesday Nov 29, 2017 #

5 PM

cycling 24:37 intensity: (7:48 @1) + (10:39 @2) + (5:54 @3) + (16 @4) 10.8 km (26.3 kph)
ahr:147 max:177

running warm up/down 4:48 [1] 0.88 km (5:27 / km)
ahr:150 max:163 shoes: inov-8 Arctic Talon 275

orienteering (night) 1:06:48 intensity: (3:25 @1) + (26:04 @2) + (31:22 @3) + (5:57 @4) 8.68 km (7:42 / km) +211m 6:52 / km
ahr:159 max:181 19c shoes: inov-8 Arctic Talon 275

running warm up/down 6:04 [1] 1.16 km (5:14 / km)
ahr:145 max:157 shoes: inov-8 Arctic Talon 275

Tuesday Nov 28, 2017 #

5 PM

cycling 23:45 [1] 10.39 km (26.2 kph)
ahr:138 max:183

running 1:05:49 intensity: (1 @1) + (5:38 @2) + (50:23 @3) + (9:47 @4) 15.51 km (4:15 / km) +190m 4:00 / km
ahr:169 max:181 shoes: Saucony Breakthru 2

strength 25:00 [1]

stretching/blackroll/yoga 10:00 [0]

Monday Nov 27, 2017 #

11 AM

alternative endurance warm up/down (spinning) 10:00 [1]

strength (Kraftraum) 25:00 [2]

alternative endurance (rowing machine) 10:00 [2]

Sunday Nov 26, 2017 #

2 PM

running long 1:36:29 intensity: (26:19 @1) + (43:20 @2) + (25:25 @3) + (1:25 @4) 19.82 km (4:52 / km) +459m 4:22 / km
ahr:154 max:181 shoes: inov-8 X-Talon 190

Saturday Nov 25, 2017 #

1 PM

running warm up/down 18:22 intensity: (5:25 @1) + (11:49 @2) + (1:08 @3) 3.09 km (5:57 / km) +107m 5:04 / km
ahr:148 max:166 shoes: inov-8 X-Talon 190

running race 17:20 intensity: (11 @1) + (3 @2) + (5 @3) + (7:34 @4) + (9:27 @5) 4.28 km (4:03 / km) +90m 3:40 / km
ahr:190 max:198 shoes: inov-8 X-Talon 190

running warm up/down 7:35 intensity: (3:33 @1) + (4:02 @2) 1.45 km (5:14 / km) +16m 4:57 / km
ahr:145 max:155 shoes: inov-8 X-Talon 190

Friday Nov 24, 2017 #

10 AM

running warm up/down 25:25 intensity: (9:00 @1) + (15:57 @2) + (28 @3) 4.67 km (5:26 / km) +1m 5:26 / km
ahr:149 max:163 shoes: Saucony Breakthru 2

strength 35:00 [1]

Thursday Nov 23, 2017 #

9 AM

running 55:05 intensity: (16:10 @1) + (28:46 @2) + (10:09 @3) 11.56 km (4:46 / km) +163m 4:27 / km
ahr:152 max:170 shoes: Saucony Breakthru 2

Wednesday Nov 22, 2017 #

11 AM

orienteering 59:30 intensity: (3:10 @1) + (6:52 @2) + (31:36 @3) + (17:52 @4) 10.17 km (5:51 / km) +68m 5:40 / km
ahr:170 max:189 17c shoes: inov-8 X-Talon 212

Tuesday Nov 21, 2017 #

5 PM

cycling 25:36 [0] 9.3 km (21.8 kph) +57m

running 1:06:12 intensity: (15:00 @1) + (46:12 @2) + (5:00 @3) 13.41 km (4:56 / km) +254m 4:31 / km
shoes: inov-8 X-Talon 200

strength 25:00 [1]

stretching/blackroll/yoga 10:00 [0]

cycling 26:52 [0] 10.18 km (22.7 kph) +52m

Monday Nov 20, 2017 #

7 PM

alternative endurance (aquajogging) 1:15:00 [1]

Sunday Nov 19, 2017 #

11 AM

running warm up/down 23:15 intensity: (18:42 @1) + (4:33 @2) 3.26 km (7:09 / km) +62m 6:31 / km
ahr:134 max:161 shoes: inov-8 X-Talon 190

running race 29:42 intensity: (11 @1) + (5 @2) + (35 @3) + (23:34 @4) + (5:17 @5) 7.8 km (3:48 / km) +234m 3:19 / km
ahr:186 max:197 shoes: inov-8 X-Talon 190

running warm up/down 10:42 [1] 1.83 km (5:51 / km) +1m 5:50 / km
ahr:137 max:145 shoes: inov-8 X-Talon 190

Saturday Nov 18, 2017 #

2 PM

running long 1:34:34 intensity: (21:18 @1) + (40:56 @2) + (25:26 @3) + (6:54 @4) 18.32 km (5:10 / km) +457m 4:35 / km
ahr:157 max:185 shoes: Saucony Breakthru 2

Friday Nov 17, 2017 #

10 AM

strength 40:00 [1]

2 PM

other sports (volleyball) 1:15:00 [1]
shoes: Asics Gel-Blade 2

Thursday Nov 16, 2017 #

8 AM

running 1:11:52 intensity: (13:24 @1) + (39:01 @2) + (18:10 @3) + (1:17 @4) 15.06 km (4:46 / km) +251m 4:24 / km
ahr:156 max:178 shoes: inov-8 X-Talon 200

Wednesday Nov 15, 2017 #

5 PM

cycling 28:15 [1] 10.8 km (22.9 kph) +87m
ahr:143 max:178

running warm up/down 12:07 intensity: (9:25 @1) + (2:42 @2) 1.96 km (6:12 / km) +66m 5:18 / km
ahr:141 max:158 shoes: inov-8 X-Talon 212

orienteering (night) 1:00:01 intensity: (16:35 @1) + (28:06 @2) + (14:30 @3) + (50 @4) 7.25 km (8:17 / km) +74m 7:53 / km
ahr:153 max:178 15c shoes: inov-8 X-Talon 212

running warm up/down 8:03 intensity: (1:27 @1) + (6:19 @2) + (17 @3) 1.92 km (4:12 / km)
ahr:153 max:163 shoes: inov-8 X-Talon 212

cycling 27:07 [1] 10.68 km (23.6 kph) +58m
ahr:138 max:166

Tuesday Nov 14, 2017 #

9 AM

alternative endurance (spinning) 15:00 [1]

strength (Kraftraum) 35:00 [2]

alternative endurance (rowing machine) 15:00 [2]

6 PM

running 1:04:37 intensity: (9:25 @1) + (37:18 @2) + (17:54 @3) 14.12 km (4:35 / km) +176m 4:19 / km
ahr:155 max:169 shoes: Saucony Breakthru 2

strength 26:00 [1]

stretching/blackroll/yoga 13:00 [0]

Monday Nov 13, 2017 #

6 PM

strength 20:00 [1]
(rest day)

Sunday Nov 12, 2017 #

9 AM

running long 1:33:54 intensity: (18:42 @1) + (55:43 @2) + (19:12 @3) + (17 @4) 18.58 km (5:03 / km) +279m 4:42 / km
ahr:154 max:176 shoes: inov-8 X-Talon 200

Saturday Nov 11, 2017 #

10 AM

running warm up/down 7:39 intensity: (7:38 @1) + (1 @2) 1.24 km (6:11 / km) +20m 5:44 / km
ahr:129 max:148 shoes: inov-8 X-Talon 212

orienteering 43:26 intensity: (22 @1) + (13 @2) + (23:31 @3) + (19:20 @4) 8.56 km (5:04 / km) +144m 4:41 / km
ahr:174 max:185 18c shoes: inov-8 X-Talon 212

running warm up/down 10:25 intensity: (9:16 @1) + (1:09 @2) 1.85 km (5:37 / km) +41m 5:04 / km
ahr:138 max:153 shoes: inov-8 X-Talon 212

Friday Nov 10, 2017 #

10 AM

running intervals 55:51 intensity: (4:33 @1) + (19:11 @2) + (16:31 @3) + (15:36 @4) 11.61 km (4:49 / km) +218m 4:24 / km
ahr:165 max:190 shoes: inov-8 X-Talon 200

2 PM

other sports (volleyball) 1:15:00 [3]
shoes: Asics Gel-Blade 2

Thursday Nov 9, 2017 #

7 AM

running 1:05:41 intensity: (1:05 @1) + (17:13 @2) + (32:02 @3) + (15:21 @4) 13.87 km (4:44 / km) +217m 4:24 / km
ahr:168 max:187 shoes: inov-8 X-Talon 200

2 PM

alternative endurance warm up/down (crosstrainer) 10:00 [1]
shoes: Asics Gel-Super J33.2

strength 45:00 [2]

Wednesday Nov 8, 2017 #

5 PM

running 58:37 intensity: (12:48 @1) + (24:36 @2) + (18:43 @3) + (2:30 @4) 11.69 km (5:01 / km) +179m 4:40 / km
ahr:156 max:178 shoes: Saucony Breakthru 2

Tuesday Nov 7, 2017 #

9 AM

alternative endurance (spinning) 10:00 [1]

strength (Kraftraum) 15:00 [2]

alternative endurance (rowing machine) 10:00 [2]

5 PM

cycling 25:42 intensity: (9:37 @1) + (6:46 @2) + (7:17 @3) + (2:02 @4) 10.27 km (24.0 kph) +64m
ahr:150 max:184

running 1:08:04 intensity: (15:26 @1) + (48:20 @2) + (4:18 @3) 14.34 km (4:45 / km) +180m 4:28 / km
ahr:152 max:173 shoes: Saucony Breakthru 2

strength 24:00 [1]

stretching/blackroll/yoga 10:00 [0]

Monday Nov 6, 2017 #

10 AM

alternative endurance (aquajogging) 1:15:00 [1]

6 PM

strength 10:00 [1]

stretching/blackroll/yoga 10:00 [0]

Sunday Nov 5, 2017 #

11 AM

cycling 29:00 [1] 8.9 km (18.4 kph) +200m

running warm up/down 11:19 intensity: (8:52 @1) + (2:27 @2) 1.32 km (8:36 / km) +4m 8:28 / km
ahr:131 max:160 shoes: inov-8 X-Talon 190

running race 29:02 intensity: (13 @1) + (8 @2) + (16 @3) + (24:09 @4) + (4:16 @5) 7.95 km (3:39 / km) +179m 3:17 / km
ahr:187 max:194 shoes: inov-8 X-Talon 190

running warm up/down 12:12 intensity: (5:42 @1) + (6:30 @2) 2.02 km (6:02 / km) +58m 5:16 / km
ahr:148 max:160 shoes: inov-8 X-Talon 190

cycling 27:00 [1] 11.2 km (24.9 kph) +40m

Saturday Nov 4, 2017 #

10 AM

alternative endurance warm up/down (spinning) 10:00 [1]

strength (Kraftraum) 30:00 [2]

alternative endurance (rowing machine) 10:00 [2]

11 AM

orienteering (sprint) 22:15 intensity: (1:51 @1) + (4:12 @2) + (14:27 @3) + (1:45 @4) 5.02 km (4:26 / km) +15m 4:22 / km
ahr:165 max:177 17c shoes: Saucony Breakthru 2

Friday Nov 3, 2017 #

11 AM

running 58:10 intensity: (5:07 @1) + (5:50 @2) + (28:32 @3) + (18:41 @4) 13.07 km (4:27 / km) +170m 4:11 / km
ahr:172 max:184 shoes: inov-8 X-Talon 200

2 PM

other sports (volleyball) 1:15:00 [1]
shoes: Asics Gel-Blade 2

Thursday Nov 2, 2017 #

6 PM

strength 30:00 [2]

stretching/blackroll/yoga 20:00 [0]

other sports (basketball) 15:00 [2]
shoes: Asics Gel-Blade 2

Wednesday Nov 1, 2017 #

5 PM

running 52:52 intensity: (1:41 @1) + (8:21 @2) + (37:39 @3) + (5:11 @4) 11.55 km (4:35 / km) +102m 4:23 / km
ahr:166 max:182 shoes: inov-8 X-Talon 200

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