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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: comodoe

In the 31 days ending Dec 31, 2014:

activity # timemileskm+m
  running19 15:40:09 118.25(7:57) 190.31(4:56) 2549
  skiing2 4:58:16 26.11(11:25) 42.03(7:06) 912
  other sports3 4:15:00
  running (x-country)3 3:50:08 24.68(9:19) 39.73(5:48) 685
  orienteering4 3:49:40 20.36(11:17) 32.77(7:01) 93856c
  strength5 3:20:00
  cycling5 3:15:34 24.13 38.83 288
  climbing1 1:30:00
  alternative endurance1 35:00
  Total33 41:13:47 213.54 343.65 537256c
  [1-5]33 40:42:37

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Wednesday Dec 31, 2014 #

3 PM

skiing (skating) 1:14:27 intensity: (1:51 @0) + (9:59 @1) + (23:46 @2) + (24:40 @3) + (14:11 @4) 13.94 km (5:20 / km) +230m 4:56 / km
ahr:156 max:185

5 PM

strength 1:30:00 [4]

Tuesday Dec 30, 2014 #

10 AM

running (x-country) long (quer) 1:30:00 intensity: (38 @0) + (15:37 @1) + (35:00 @2) + (35:08 @3) + (3:37 @4) 12.14 km (7:25 / km) +303m 6:35 / km
ahr:152 max:186 shoes: inov-8 X-Talon 212

strength 20:00 [2]

3 PM

running 40:01 intensity: (16 @0) + (1:00 @1) + (9:54 @2) + (17:20 @3) + (11:31 @4) 8.66 km (4:37 / km) +195m 4:09 / km
ahr:163 max:179

Monday Dec 29, 2014 #

10 AM

skiing (classic/skating) 3:43:49 intensity: (21:34 @0) + (50:54 @1) + (58:41 @2) + (58:40 @3) + (34:00 @4) 28.09 km (7:58 / km) +682m 7:06 / km
ahr:149 max:185

Sunday Dec 28, 2014 #

10 AM

running tempo (crescendo) 49:25 intensity: (11 @0) + (19 @1) + (14 @2) + (1:54 @3) + (38:43 @4) + (8:04 @5) 11.74 km (4:13 / km) +4m 4:12 / km
ahr:180 max:190 shoes: Asics Gel-Lyte 33.3

6 PM

running (easy) 37:00 intensity: (8:36 @2) + (20:37 @3) + (7:47 @4) 7.01 km (5:17 / km) +166m 4:43 / km
ahr:164 max:185 shoes: inov-8 X-Talon 212

Friday Dec 26, 2014 #

10 AM

cycling (soccer) 1:30:00 [3]
shoes: Adidas Predator Absolado X TRX

4 PM

running 31:13 intensity: (4 @1) + (3:29 @2) + (14:14 @3) + (12:27 @4) + (59 @5) 6.81 km (4:35 / km) +66m 4:22 / km
ahr:168 max:192 shoes: Asics Gel-Lyte 33.2

5 PM

strength 20:00 [3]

Thursday Dec 25, 2014 #

8 AM

running 45:46 intensity: (9:35 @1) + (19:43 @2) + (13:16 @3) + (3:12 @4) 7.76 km (5:54 / km) +125m 5:28 / km
ahr:149 max:179 shoes: Asics Gel-Lyte 33.2

Wednesday Dec 24, 2014 #

4 PM

running (easy) 48:49 intensity: (3 @0) + (9 @1) + (5:12 @2) + (26:10 @3) + (17:15 @4) 10.13 km (4:49 / km) +166m 4:27 / km
ahr:167 max:185 shoes: Asics Gel-Lyte 33.2

Tuesday Dec 23, 2014 #

11 AM

other sports (badminton) 1:30:00 [3]

Monday Dec 22, 2014 #

6 PM

alternative endurance (aquajogging) 35:00 [2]

Sunday Dec 21, 2014 #

8 AM

running 22:50 intensity: (1:47 @0) + (3:26 @1) + (9:34 @2) + (5:56 @3) + (2:07 @4) 3.32 km (6:53 / km) +124m 5:48 / km
ahr:149 max:176 shoes: inov-8 X-Talon 212

orienteering 34:26 intensity: (1:05 @0) + (5:52 @1) + (7:50 @2) + (10:15 @3) + (9:24 @4) 3.58 km (9:37 / km) +73m 8:43 / km
ahr:157 max:185

orienteering 22:25 intensity: (14 @1) + (6:52 @2) + (10:01 @3) + (5:18 @4) 3.08 km (7:17 / km) +107m 6:12 / km
ahr:162 max:178

Saturday Dec 20, 2014 #

11 AM

running long 1:34:03 intensity: (11 @0) + (48 @1) + (5:42 @2) + (41:13 @3) + (45:40 @4) + (29 @5) 20.72 km (4:32 / km) +446m 4:06 / km
ahr:170 max:188 shoes: Asics Gel-Lyte 33.2

Friday Dec 19, 2014 #

12 PM

running warm up/down 14:18 intensity: (2:07 @1) + (4:22 @2) + (6:34 @3) + (1:15 @4) 2.08 km (6:53 / km) +31m 6:25 / km
ahr:155 max:184 shoes: inov-8 X-Talon 212

running (x-country) tempo (quer) 41:53 intensity: (1 @1) + (18 @2) + (1:08 @3) + (30:28 @4) + (9:58 @5) 8.81 km (4:45 / km) +57m 4:36 / km
ahr:183 max:194 shoes: inov-8 X-Talon 212

running warm up/down 14:12 intensity: (33 @1) + (3:47 @2) + (8:09 @3) + (1:43 @4) 2.72 km (5:13 / km) +52m 4:46 / km
ahr:160 max:177 shoes: inov-8 X-Talon 212

Wednesday Dec 17, 2014 #

5 PM

cycling 18:02 intensity: (1:50 @0) + (9:13 @1) + (4:31 @2) + (2:28 @3) 6.34 km (21.1 kph) +51m
ahr:137 max:165

orienteering (night) 53:07 intensity: (14 @0) + (6 @1) + (4:24 @2) + (18:06 @3) + (28:32 @4) + (1:45 @5) ** 8.24 km (6:27 / km) +166m 5:51 / km
ahr:171 max:192 19c shoes: inov-8 X-Talon 212

cycling 14:48 [2] 5.96 km (24.2 kph) +32m
ahr:133 max:172

Tuesday Dec 16, 2014 #

1 PM

climbing (bouldering) 1:30:00 [2]

5 PM

cycling 16:28 intensity: (24 @0) + (1:35 @1) + (1:56 @2) + (7:01 @3) + (5:32 @4) 6.67 km (24.3 kph) +64m
ahr:163 max:186

running warm up/down 16:55 intensity: (1:05 @0) + (2:16 @1) + (7:45 @2) + (5:29 @3) + (20 @4) 2.92 km (5:47 / km) +10m 5:42 / km
ahr:150 max:178 shoes: Asics Gel-Lyte 33.2

running intervals (4'-6'-7'-6'-4'-4x30") 38:19 intensity: (1 @0) + (2:07 @1) + (3:56 @2) + (6:05 @3) + (25:33 @4) + (37 @5) 9.27 km (4:08 / km) +46m 4:02 / km
ahr:176 max:190 shoes: Asics Gel-Lyte 33.2

running warm up/down 10:41 intensity: (50 @2) + (9:44 @3) + (7 @4) 2.08 km (5:09 / km) +58m 4:31 / km
ahr:162 max:173 shoes: Asics Gel-Lyte 33.2

strength 30:00 [3]

Monday Dec 15, 2014 #

9 AM

running (easy) 1:04:20 intensity: (10 @1) + (3:15 @2) + (11:58 @3) + (48:57 @4) 15.03 km (4:17 / km) +4m 4:16 / km
ahr:173 max:182 shoes: Asics Gel-Lyte 33.2

running warm up/down 5:09 [3] 1.06 km (4:51 / km) +2m 4:48 / km
ahr:161 max:166 shoes: Asics Gel-Lyte 33.2

Sunday Dec 14, 2014 #

9 AM

running (x-country) long (quer) 1:38:15 [3] 18.77 km (5:14 / km) +325m 4:49 / km
ahr:165 max:182 shoes: inov-8 X-Talon 212

Wednesday Dec 10, 2014 #

Note
(sick) (rest day)

Tuesday Dec 9, 2014 #

1 PM

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

Monday Dec 8, 2014 #

3 PM

running (easy) 37:12 [2] 7.25 km (5:08 / km)
ahr:145 max:159 shoes: Asics Gel-Lyte 33.2

Sunday Dec 7, 2014 #

10 AM

running warm up/down 54:52 [2] 8.72 km (6:18 / km) +131m 5:51 / km
ahr:146 max:171 shoes: inov-8 X-Talon 190

running hills (Wolfshügel) 20:37 [5] 5.1 km (4:03 / km) +180m 3:26 / km
ahr:189 max:197 shoes: inov-8 X-Talon 190

2 PM

running long 1:25:15 [3] 14.1 km (6:03 / km) +425m 5:15 / km
ahr:151 max:174 shoes: Asics Gel-Lyte 33.2

Saturday Dec 6, 2014 #

11 AM

running warm up/down 7:20 [2] 1.25 km (5:52 / km) +84m 4:23 / km
shoes: inov-8 X-Talon 212

orienteering (Winter-OL) 57:30 [4] *** 7.57 km (7:36 / km) +440m 5:53 / km
ahr:175 max:198 19c shoes: inov-8 X-Talon 212

5 PM

running 55:46 [2] 12.55 km (4:27 / km)
ahr:163 max:173 shoes: Asics Gel-Lyte 33.2

Friday Dec 5, 2014 #

3 PM

running intervals (Leistungsdiagnostik) 37:30 intensity: (10:00 @3) + (20:00 @4) + (7:30 @5) 9.05 km (4:09 / km) +136m 3:51 / km
shoes: Asics Gel-Lyte 33.2

running warm up/down 20:19 [2] 4.23 km (4:48 / km)
ahr:162 max:172 shoes: Asics Gel-Lyte 33.2

Wednesday Dec 3, 2014 #

5 PM

orienteering (night) 1:02:12 [3] ** 10.3 km (6:02 / km) +152m 5:37 / km
ahr:138 max:175 18c shoes: inov-8 X-Talon 212

cycling 38:19 [2] 12.99 km (20.3 kph) +69m

Tuesday Dec 2, 2014 #

1 PM

other sports (Volleyball) 1:30:00 [2]
shoes: Asics Gel-Blade 2

5 PM

cycling 17:57 [2] 6.87 km (23.0 kph) +72m
ahr:166 max:183

running warm up/down 16:03 [2] 2.41 km (6:40 / km)
shoes: Asics Gel-Lyte 33.2

running intervals 37:00 [4] 9.27 km (3:59 / km) +52m 3:53 / km
shoes: Asics Gel-Lyte 33.2

running warm up/down 9:26 [2] 1.49 km (6:20 / km) +46m 5:29 / km
shoes: Asics Gel-Lyte 33.2

strength 40:00 [3]

Monday Dec 1, 2014 #

7 PM

running (Lauftechnik) 25:48 [2] 3.6 km (7:10 / km)
shoes: Asics Gel-Lyte 33.2

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