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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: comodoe

In the 31 days ending Mar 31, 2016:

activity # timemileskm+m
  running13 9:17:35 66.32(8:24) 106.73(5:13) 1227
  strength18 8:40:34
  orienteering11 7:44:20 45.88(10:07) 73.84(6:17) 1801217c
  cycling3 2:24:16 35.1(14.6/h) 56.49(23.5/h) 362
  alternative endurance1 40:00
  Total35 28:46:45 147.3 237.06 3390217c

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Thursday Mar 31, 2016 #

4 PM

strength 20:30 intensity: (2:30 @1) + (18:00 @2)

alternative endurance (aquajogging) 40:00 intensity: (20:00 @1) + (16:00 @2) + (4:00 @3)
(injured)

Wednesday Mar 30, 2016 #

4 PM

strength 35:00 intensity: (15:00 @1) + (20:00 @2)

Tuesday Mar 29, 2016 #

6 PM

strength 35:00 [2]

strength 35:00 [1]

Monday Mar 28, 2016 #

Note
(injured) (rest day)

Sunday Mar 27, 2016 #

10 AM

running warm up/down 11:21 intensity: (2:51 @1) + (6:51 @2) + (1:39 @3) 1.63 km (6:57 / km) +42m 6:09 / km
ahr:152 max:165

orienteering race 1:21:26 intensity: (19 @1) + (1:59 @2) + (17:30 @3) + (55:37 @4) + (6:01 @5) 11.92 km (6:50 / km) +416m 5:49 / km
ahr:180 max:196 25c (injured)

Saturday Mar 26, 2016 #

9 AM

running warm up/down 13:04 intensity: (5:57 @1) + (3:07 @2) + (3:44 @3) + (16 @4) 1.89 km (6:55 / km) +28m 6:26 / km
ahr:149 max:176 shoes: inov-8 X-Talon 212

orienteering race 1:21:49 intensity: (16 @1) + (42 @2) + (7:04 @3) + (51:20 @4) + (22:27 @5) 12.45 km (6:34 / km) +405m 5:39 / km
ahr:185 max:197 25c (injured)

running warm up/down 18:16 intensity: (10:00 @1) + (8:08 @2) + (8 @3) 2.56 km (7:09 / km) +17m 6:55 / km
ahr:143 max:163

Friday Mar 25, 2016 #

Event: Prague Easter 2016
 
12 PM

running warm up/down 6:12 intensity: (2:58 @1) + (3:14 @2) 0.89 km (7:00 / km) +6m 6:46 / km
ahr:142 max:159 shoes: inov-8 X-Talon 212

orienteering race 50:38 intensity: (33 @1) + (7 @2) + (12 @3) + (26:55 @4) + (22:51 @5) 8.58 km (5:54 / km) +81m 5:38 / km
ahr:189 max:201 22c (injured) shoes: inov-8 X-Talon 212

running warm up/down 11:56 intensity: (9:51 @1) + (2:05 @2) 1.76 km (6:47 / km) +3m 6:43 / km
ahr:138 max:153 shoes: inov-8 X-Talon 212

Wednesday Mar 23, 2016 #

12 PM

strength 20:00 [2]

Tuesday Mar 22, 2016 #

6 PM

strength 35:00 [2]

strength 35:00 intensity: (20:00 @1) + (15:00 @2)

Monday Mar 21, 2016 #

4 PM

strength 1:00:00 intensity: (48:00 @2) + (12:00 @3)

Sunday Mar 20, 2016 #

Note
(injured)

7 PM

strength 20:00 intensity: (15:00 @2) + (5:00 @3)

Saturday Mar 19, 2016 #

8 AM

orienteering 25:11 [1] 3.62 km (6:57 / km) +55m 6:28 / km
shoes: Asics Gel-Lyte 33.2

1 PM

orienteering 17:30 [1] 2.52 km (6:56 / km) +58m 6:13 / km
(injured) shoes: Asics Gel-Lyte 33.2

7 PM

strength 20:00 [2]

Friday Mar 18, 2016 #

Event: Sprint³ - 2. Saarländisches Sprintwochenende
 

Note

5 PM

strength 20:00 [2]
(injured)

orienteering 20:00 [1] 3.18 km (6:18 / km) +28m 6:02 / km
17c shoes: Asics Gel-Lyte 33.2

7 PM

orienteering (night) 7:13 [4] 1.54 km (4:42 / km) +15m 4:29 / km
7c shoes: Asics Gel-Lyte 33.2

Thursday Mar 17, 2016 #

12 PM

strength 20:00 [2]
(injured)

Wednesday Mar 16, 2016 #

7 AM

cycling 1:06:47 intensity: (14:06 @1) + (21:44 @2) + (28:10 @3) + (2:47 @4) 27.81 km (25.0 kph) +48m
ahr:158 max:179 (injured)

Tuesday Mar 15, 2016 #

4 PM

cycling 39:14 [3] 15.45 km (23.6 kph) +221m
(injured)

strength 5:00 [2]

Monday Mar 14, 2016 #

2 PM

strength 20:00 [2]
(injured)

Sunday Mar 13, 2016 #

12 PM

running warm up/down 7:14 intensity: (5:51 @1) + (1:23 @2) 1.35 km (5:21 / km) +3m 5:17 / km
ahr:130 max:160 (injured)

orienteering (sprint) 16:29 intensity: (3:43 @1) + (4:36 @2) + (8:10 @3) 3.09 km (5:20 / km) +36m 5:02 / km
ahr:157 max:175 16c

orienteering (sprint) 5:59 intensity: (37 @1) + (3:16 @2) + (2:06 @3) 1.25 km (4:47 / km) +11m 4:35 / km
ahr:156 max:167 8c

running warm up/down 9:32 intensity: (7:44 @1) + (1:25 @2) + (23 @3) 1.48 km (6:27 / km) +28m 5:54 / km
ahr:133 max:165

6 PM

strength 20:00 [2]

Saturday Mar 12, 2016 #

8 AM

strength 20:00 [2]
(injured)

10 AM

orienteering (sprint) 19:55 intensity: (17 @1) + (1:11 @2) + (7:43 @3) + (10:44 @4) 4.27 km (4:40 / km) +78m 4:16 / km
ahr:175 max:186 15c shoes: Asics Gel-Lyte 33.2

orienteering (sprint) 7:30 intensity: (33 @1) + (1:12 @2) + (2:55 @3) + (2:50 @4) 1.3 km (5:46 / km) +25m 5:16 / km
ahr:167 max:180 10c shoes: Asics Gel-Lyte 33.2

orienteering (sprint) 17:46 intensity: (1:22 @1) + (10:36 @2) + (4:59 @3) + (49 @4) 3.22 km (5:31 / km) +43m 5:10 / km
ahr:159 max:180 18c shoes: Asics Gel-Lyte 33.2

Friday Mar 11, 2016 #

12 PM

running warm up/down 7:01 intensity: (2:06 @1) + (4:08 @2) + (47 @3) 1.5 km (4:40 / km) +8m 4:32 / km
ahr:148 max:169 shoes: Asics Gel-Lyte 33.2

orienteering (sprint) 19:10 intensity: (10 @1) + (1:16 @2) + (4:51 @3) + (11:42 @4) + (1:11 @5) 4.33 km (4:26 / km) +66m 4:07 / km
ahr:177 max:193 20c shoes: Asics Gel-Lyte 33.2

running warm up/down 8:11 intensity: (5:00 @1) + (3:01 @2) + (10 @3) 0.89 km (9:09 / km)
ahr:133 max:164 shoes: Asics Gel-Lyte 33.2

orienteering (sprint) 9:37 intensity: (36 @1) + (5:26 @2) + (3:16 @3) + (19 @4) 1.9 km (5:04 / km) +36m 4:38 / km
ahr:158 max:177 14c (injured) shoes: Asics Gel-Lyte 33.2

Thursday Mar 10, 2016 #

8 AM

strength 20:00 [2]

Tuesday Mar 8, 2016 #

12 PM

running 23:29 [2] 5.55 km (4:14 / km) +4m 4:13 / km
(injured) shoes: Asics Gel-Lyte 33.3

2 PM

strength 20:00 intensity: (15:00 @2) + (5:00 @3)

Monday Mar 7, 2016 #

Note
(rest day)

Sunday Mar 6, 2016 #

Note

9 AM

running long 1:46:28 intensity: (7:40 @1) + (58:27 @2) + (37:48 @3) + (2:33 @4) 21.07 km (5:03 / km) +272m 4:45 / km
ahr:159 max:179 shoes: Salomon Speedcross 3 CS red

Saturday Mar 5, 2016 #

10 AM

running warm up/down 10:50 intensity: (5:23 @1) + (5:14 @2) + (13 @3) 2.04 km (5:18 / km) +26m 4:59 / km
ahr:144 max:163 shoes: inov-8 X-Talon 212

orienteering 1:24:07 intensity: (6:43 @1) + (16:16 @2) + (31:54 @3) + (29:14 @4) 10.66 km (7:53 / km) +448m 6:31 / km
ahr:168 max:188 20c shoes: inov-8 X-Talon 212

running warm up/down 18:54 intensity: (13:08 @1) + (5:15 @2) + (31 @3) 3.04 km (6:13 / km) +107m 5:17 / km
ahr:140 max:163 shoes: inov-8 X-Talon 212

Friday Mar 4, 2016 #

10 AM

running warm up/down 16:38 intensity: (14:37 @1) + (2:01 @2) 2.59 km (6:26 / km) +1m 6:25 / km
ahr:136 max:154 shoes: Asics Gel-Lyte 33.3

running intervals 32:00 intensity: (9:30 @1) + (5:52 @2) + (7:31 @3) + (8:40 @4) + (27 @5) 6.55 km (4:53 / km) +4m 4:52 / km
ahr:161 max:192 shoes: Asics Gel-Lyte 33.3

running warm up/down 5:29 intensity: (3:48 @1) + (1:41 @2) 1.03 km (5:20 / km)
ahr:145 max:152 shoes: Asics Gel-Lyte 33.3

Thursday Mar 3, 2016 #

9 AM

running 1:15:49 intensity: (7:02 @1) + (54:06 @2) + (14:41 @3) 16.71 km (4:32 / km) +194m 4:17 / km
ahr:155 max:170 shoes: inov-8 X-Talon 190

3 PM

strength 25:00 intensity: (20:00 @2) + (5:00 @3)

Wednesday Mar 2, 2016 #

12 PM

running 1:27:00 intensity: (9:06 @1) + (30:29 @2) + (43:36 @3) + (3:49 @4) 16.53 km (5:16 / km) +371m 4:44 / km
ahr:161 max:180 shoes: inov-8 X-Talon 190

5 PM

running 26:36 intensity: (12:26 @1) + (12:30 @2) + (1:40 @3) 4.98 km (5:21 / km) +47m 5:06 / km
ahr:147 max:165 shoes: Salomon Speedcross 3 CS red

Tuesday Mar 1, 2016 #

5 PM

cycling 19:54 [1] 6.62 km (20.0 kph) +64m
ahr:146 max:177

running warm up/down 10:02 intensity: (4:04 @1) + (5:58 @2) 1.97 km (5:05 / km) +1m 5:04 / km
ahr:148 max:161 shoes: Asics Gel-Lyte 33.3

running intervals 30:57 intensity: (8:38 @1) + (2:50 @2) + (2:32 @3) + (13:53 @4) + (3:04 @5) 6.99 km (4:26 / km) +6m 4:25 / km
ahr:169 max:192 shoes: Asics Gel-Lyte 33.3

running warm up/down 20:36 intensity: (11:58 @1) + (8:38 @2) 3.72 km (5:32 / km) +59m 5:08 / km
ahr:147 max:158 shoes: Asics Gel-Lyte 33.3

strength 35:04 [2]

cycling 18:21 [1] 6.61 km (21.6 kph) +29m

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