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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: comodoe

In the 31 days ending Aug 31, 2016:

activity # timemileskm+m
  orienteering18 14:33:56 75.58(11:34) 121.63(7:11) 3323207c
  running20 11:31:27 70.74(9:46) 113.84(6:04) 1320
  cycling5 5:02:33 66.98(13.3/h) 107.8(21.4/h) 202
  strength3 1:05:00
  stretching/blackroll/yoga3 25:00
  Total31 32:37:56 213.3 343.27 4845207c
  [1-5]29 29:19:05

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Wednesday Aug 31, 2016 #

6 PM

running warm up/down 19:19 intensity: (18:53 @1) + (26 @2) 1.85 km (10:25 / km) +3m 10:20 / km
ahr:115 max:151 shoes: Asics Gel-Fuji Runnegade 2

running intervals 33:00 intensity: (7:46 @1) + (5:10 @2) + (8:00 @3) + (12:04 @4) 6.89 km (4:47 / km) +12m 4:45 / km
ahr:163 max:190 shoes: Asics Gel-Fuji Runnegade 2

running warm up/down 8:07 intensity: (1:41 @1) + (6:26 @2) 1.61 km (5:02 / km)
ahr:147 max:153 shoes: Asics Gel-Fuji Runnegade 2

Tuesday Aug 30, 2016 #

10 AM

cycling 18:01 intensity: (5:27 @0) + (12:34 @1) 5.74 km (19.1 kph) +15m
ahr:105 max:124

orienteering 40:11 intensity: (20:47 @1) + (11:37 @2) + (7:42 @3) + (5 @4) 5.35 km (7:30 / km) +12m 7:25 / km
ahr:144 max:176 18c shoes: inov-8 X-Talon 200

6 PM

running warm up/down 25:17 intensity: (23:01 @1) + (2:14 @2) + (2 @3) 2.58 km (9:48 / km) +4m 9:43 / km
ahr:124 max:163 shoes: Asics Gel-Fuji Runnegade 2

running intervals 22:00 intensity: (2:45 @1) + (28 @2) + (6:19 @3) + (12:28 @4) 4.16 km (5:18 / km) +1m 5:17 / km
ahr:170 max:190 shoes: Asics Gel-Fuji Runnegade 2

running warm up/down 13:59 [1] 2.02 km (6:55 / km)
ahr:132 max:140 shoes: Asics Gel-Fuji Runnegade 2

stretching/blackroll/yoga 10:00 [0]

Monday Aug 29, 2016 #

Note
(rest day)

Sunday Aug 28, 2016 #

6 PM

strength 20:00 [1]

stretching/blackroll/yoga 10:00 [0]

Saturday Aug 27, 2016 #

9 AM

cycling 38:22 intensity: (37:27 @1) + (55 @2) 15.56 km (24.3 kph) +23m
ahr:128 max:154

orienteering 55:05 intensity: (11:19 @1) + (23:23 @2) + (20:23 @3) 8.59 km (6:25 / km) +54m 6:13 / km
ahr:156 max:175 21c shoes: inov-8 X-Talon 200

cycling 40:28 [1] 15.64 km (23.2 kph) +32m
ahr:122 max:139

Friday Aug 26, 2016 #

5 PM

running 14:54 intensity: (14:35 @1) + (19 @2) 1.95 km (7:38 / km) +4m 7:33 / km
ahr:123 max:156 shoes: inov-8 X-Talon 200

running tempo (5 km) 18:39 intensity: (23 @1) + (16 @2) + (7:10 @3) + (10:50 @4) 5.01 km (3:44 / km) +2m 3:43 / km
ahr:176 max:186 shoes: inov-8 X-Talon 200

running 9:43 intensity: (4:01 @1) + (5:42 @2) 1.8 km (5:23 / km) +3m 5:21 / km
ahr:147 max:158 shoes: inov-8 X-Talon 200

strength 30:00 [1]

stretching/blackroll/yoga 5:00 [0]

Thursday Aug 25, 2016 #

11 AM

running 58:15 intensity: (25:00 @1) + (32:10 @2) + (1:05 @3) 11.52 km (5:04 / km) +34m 4:59 / km
ahr:148 max:165 shoes: Asics Gel-Fuji Runnegade 2

5 PM

running warm up/down 8:00 intensity: (5:12 @1) + (2:48 @2) 1.09 km (7:20 / km) +39m 6:14 / km
ahr:140 max:155 shoes: inov-8 X-Talon 212

orienteering (control picking) 36:18 intensity: (4:36 @1) + (11:51 @2) + (10:46 @3) + (9:05 @4) 3.88 km (9:21 / km) +161m 7:45 / km
ahr:162 max:184 21c shoes: inov-8 X-Talon 212

orienteering 33:39 intensity: (2:19 @1) + (7:13 @2) + (15:46 @3) + (8:21 @4) 4.54 km (7:25 / km) +210m 6:01 / km
ahr:166 max:185 9c shoes: inov-8 X-Talon 212

running warm up/down 3:14 [1] 0.64 km (5:05 / km)
ahr:133 max:142 shoes: inov-8 X-Talon 212

Wednesday Aug 24, 2016 #

10 AM

cycling 2:00:00 [0] 40.0 km (20.0 kph) +30m

4 PM

cycling 18:17 [1] 7.0 km (23.0 kph) +16m
ahr:120 max:145

orienteering 47:53 intensity: (6:40 @1) + (20:41 @2) + (20:32 @3) 7.83 km (6:07 / km) +17m 6:03 / km
ahr:158 max:175 25c shoes: Asics Gel-Fuji Runnegade 2

cycling 16:25 intensity: (15:57 @1) + (28 @2) 6.86 km (25.1 kph) +6m
ahr:127 max:150

Tuesday Aug 23, 2016 #

6 PM

running warm up/down 13:27 intensity: (11:14 @1) + (1:47 @2) + (26 @3) 1.57 km (8:33 / km) +5m 8:25 / km
ahr:135 max:168 shoes: Asics Gel-Fuji Runnegade 2

running intervals 36:01 intensity: (27 @1) + (3:00 @2) + (8:18 @3) + (23:53 @4) + (23 @5) 8.2 km (4:23 / km) +3m 4:23 / km
ahr:178 max:191 shoes: Asics Gel-Fuji Runnegade 2

running warm up/down 12:49 intensity: (7:57 @1) + (4:52 @2) 2.26 km (5:41 / km) +1m 5:40 / km
ahr:144 max:154 shoes: Asics Gel-Fuji Runnegade 2

strength 15:00 [0]

Monday Aug 22, 2016 #

3 PM

running 31:40 intensity: (2:04 @1) + (29:05 @2) + (31 @3) 6.0 km (5:17 / km) +2m 5:16 / km
ahr:152 max:163 (rest day) shoes: Asics Gel-Fuji Runnegade 2

Sunday Aug 21, 2016 #

Note

10 AM

running warm up/down 14:30 intensity: (13:57 @1) + (33 @2) 1.27 km (11:23 / km) +138m 7:23 / km
ahr:127 max:150 shoes: inov-8 X-Talon 212

orienteering race (long) 57:21 intensity: (19 @1) + (4:50 @2) + (16:25 @3) + (35:22 @4) + (25 @5) 7.81 km (7:21 / km) +280m 6:14 / km
ahr:177 max:192 18c shoes: inov-8 X-Talon 212

Saturday Aug 20, 2016 #

11 AM

running warm up/down 17:55 intensity: (16 @0) + (7:57 @1) + (8:49 @2) + (53 @3) 2.31 km (7:45 / km) +169m 5:41 / km
ahr:145 max:168 shoes: inov-8 X-Talon 212

orienteering race (middle) 49:30 intensity: (3 @0) + (14 @1) + (7 @2) + (2:18 @3) + (39:12 @4) + (7:36 @5) 5.96 km (8:18 / km) +168m 7:17 / km
ahr:185 max:193 26c shoes: inov-8 X-Talon 212

running warm up/down 10:35 intensity: (10:10 @1) + (25 @2) 1.94 km (5:28 / km) +16m 5:15 / km
ahr:129 max:149 shoes: inov-8 X-Talon 212

Friday Aug 19, 2016 #

10 AM

orienteering (fun) 32:31 [0] 2.57 km (12:39 / km) +75m 11:02 / km
shoes: inov-8 X-Talon 212

5 PM

running warm up/down 21:29 intensity: (19:41 @1) + (1:35 @2) + (13 @3) 2.46 km (8:43 / km) +183m 6:21 / km
ahr:130 max:164 shoes: inov-8 X-Talon 212

orienteering race (middle) 43:47 intensity: (9 @1) + (18 @2) + (5:29 @3) + (32:37 @4) + (5:14 @5) 5.42 km (8:05 / km) +228m 6:40 / km
ahr:183 max:194 24c shoes: inov-8 X-Talon 212

running warm up/down 12:23 [1] 2.07 km (6:00 / km) +11m 5:50 / km
ahr:124 max:136 shoes: inov-8 X-Talon 212

running warm up/down 11:31 [1] 2.29 km (5:02 / km) +12m 4:55 / km

Thursday Aug 18, 2016 #

10 AM

running warm up/down 16:13 intensity: (13:12 @1) + (2:56 @2) + (5 @3) 1.99 km (8:10 / km) +28m 7:38 / km
ahr:133 max:162 shoes: inov-8 X-Talon 212

orienteering (sprint) 22:03 intensity: (13 @1) + (6 @2) + (3:18 @3) + (17:58 @4) + (28 @5) 3.4 km (6:29 / km) +40m 6:08 / km
ahr:181 max:191 shoes: inov-8 X-Talon 212

orienteering (sprint) 7:32 intensity: (20 @1) + (17 @2) + (1:05 @3) + (3:48 @4) + (2:02 @5) 1.33 km (5:40 / km) +24m 5:12 / km
ahr:181 max:194 shoes: inov-8 X-Talon 212

orienteering 9:44 intensity: (6:40 @1) + (2:40 @2) + (24 @3) 1.27 km (7:41 / km) +22m 7:04 / km
ahr:138 max:167 shoes: inov-8 X-Talon 212

3 PM

running warm up/down 6:36 [1] 0.8 km (8:16 / km) +7m 7:55 / km
ahr:123 max:137 shoes: inov-8 X-Talon 212

orienteering (relay) 22:31 intensity: (1:14 @1) + (5:02 @2) + (8:31 @3) + (7:44 @4) 2.88 km (7:50 / km) +110m 6:34 / km
ahr:168 max:188 shoes: inov-8 X-Talon 212

orienteering (relay) 18:31 intensity: (17 @1) + (18 @2) + (3:17 @3) + (14:39 @4) 3.11 km (5:58 / km) +67m 5:23 / km
ahr:179 max:190 shoes: inov-8 X-Talon 212

Wednesday Aug 17, 2016 #

10 AM

running warm up/down 14:59 intensity: (3 @0) + (12:28 @1) + (1:49 @2) + (39 @3) 1.56 km (9:37 / km) +35m 8:38 / km
ahr:131 max:170 shoes: inov-8 X-Talon 212

orienteering 1:01:00 intensity: (6 @0) + (5:58 @1) + (13:58 @2) + (27:04 @3) + (13:54 @4) 8.34 km (7:19 / km) +132m 6:47 / km
ahr:165 max:187 shoes: inov-8 X-Talon 212

running warm up/down 19:24 intensity: (14 @0) + (12:31 @1) + (6:25 @2) + (14 @3) 2.24 km (8:39 / km) +61m 7:37 / km
ahr:137 max:164 shoes: inov-8 X-Talon 212

Tuesday Aug 16, 2016 #

9 AM

orienteering 26:59 intensity: (7:20 @1) + (5:04 @2) + (7:11 @3) + (6:52 @4) + (32 @5) 4.34 km (6:13 / km) +149m 5:18 / km
ahr:161 max:192 shoes: inov-8 X-Talon 200

10 AM

orienteering 30:42 intensity: (8 @0) + (10:12 @1) + (4:32 @2) + (3:28 @3) + (10:25 @4) + (1:57 @5) 4.3 km (7:08 / km) +146m 6:06 / km
ahr:160 max:195 shoes: inov-8 X-Talon 200

2 PM

orienteering 53:24 intensity: (3 @0) + (23:24 @1) + (15:27 @2) + (12:24 @3) + (2:06 @4) 7.81 km (6:50 / km) +182m 6:08 / km
ahr:149 max:180 shoes: inov-8 X-Talon 200

Monday Aug 15, 2016 #

10 AM

running 1:11:19 intensity: (6:33 @1) + (25:45 @2) + (28:41 @3) + (9:33 @4) + (47 @5) 14.15 km (5:02 / km) +195m 4:43 / km
ahr:163 max:193 shoes: inov-8 X-Talon 200

5 PM

orienteering 49:38 intensity: (12:32 @1) + (17:12 @2) + (11:58 @3) + (7:56 @4) 5.04 km (9:51 / km) +140m 8:39 / km
ahr:158 max:189 shoes: inov-8 X-Talon 200

Sunday Aug 14, 2016 #

8 AM

running 20:13 intensity: (35 @1) + (54 @2) + (5:15 @3) + (11:53 @4) + (1:36 @5) 5.0 km (4:03 / km) +46m 3:52 / km
ahr:177 max:192 shoes: inov-8 X-Talon 200

Wednesday Aug 10, 2016 #

Note
(rest day)

Tuesday Aug 9, 2016 #

5 PM

cycling 51:00 [1] 17.0 km (20.0 kph) +80m
(sick)

Sunday Aug 7, 2016 #

Note
(sick) (rest day)

Saturday Aug 6, 2016 #

Note
(sick) (rest day)

Friday Aug 5, 2016 #

Note
(rest day)

Thursday Aug 4, 2016 #

12 PM

running warm up/down 13:53 [2] 1.26 km (11:03 / km) +32m 9:48 / km
shoes: inov-8 X-Talon 212

orienteering race (relay) 35:21 [5] 6.76 km (5:14 / km) +231m 4:28 / km
22c shoes: inov-8 X-Talon 212

running 10:09 [1] 1.75 km (5:47 / km) +30m 5:20 / km
shoes: inov-8 X-Talon 212

6 PM

running 4:52 [3] 1.2 km (4:04 / km) +6m 3:58 / km
shoes: Asics Gel-DS Racer 11

Wednesday Aug 3, 2016 #

9 AM

running warm up/down 18:13 [2] 2.08 km (8:46 / km) +39m 8:01 / km
shoes: inov-8 X-Talon 212

orienteering race (middle) 41:54 [5] 6.0 km (6:59 / km) +210m 5:57 / km
23c shoes: inov-8 X-Talon 212

running warm up/down 18:07 [1] 2.68 km (6:46 / km) +92m 5:47 / km
shoes: inov-8 X-Talon 212

Tuesday Aug 2, 2016 #

3 PM

running 28:21 [1] 4.45 km (6:23 / km) +29m 6:11 / km
(rest day) shoes: Asics Gel-DS Racer 11

Monday Aug 1, 2016 #

10 AM

orienteering race 1:38:22 [5] 15.1 km (6:31 / km) +665m 5:20 / km
shoes: inov-8 X-Talon 212

running warm up/down 16:53 [2] 1.5 km (11:14 / km) +70m 9:07 / km
shoes: inov-8 X-Talon 212

running warm up/down 15:28 [1] 1.72 km (9:00 / km) +8m 8:48 / km

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