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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: comodoe

In the 31 days ending Dec 31, 2016:

activity # timemileskm+m
  running12 9:12:19 64.91(8:31) 104.46(5:17) 806
  strength11 8:44:40
  orienteering6 6:00:38 36.2(9:58) 58.26(6:11) 84566c
  alternative endurance6 5:20:42
  cycling2 2:03:00
  stretching/blackroll/yoga7 1:26:30
  running (x-country)1 25:01 3.66(6:50) 5.89(4:15) 116
  Total30 33:12:50 104.77 168.62 176766c
  [1-5]29 31:11:20

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Saturday Dec 31, 2016 #

5 PM

strength 50:00 [2]
(injured)

stretching/blackroll/yoga 15:00 [0]

Friday Dec 30, 2016 #

9 AM

stretching/blackroll/yoga 20:00 [0]
(injured)

4 PM

alternative endurance (aquasports) 1:10:00 intensity: (35:00 @0) + (20:00 @1) + (15:00 @2)

10 PM

strength 1:00:00 intensity: (10:00 @1) + (35:00 @2) + (15:00 @3)

Thursday Dec 29, 2016 #

6 PM

strength 30:00 [2]

Wednesday Dec 28, 2016 #

11 AM

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

Tuesday Dec 27, 2016 #

4 PM

alternative endurance (swimming) 20:00 [1]
(injured)

alternative endurance (aquajogging) 30:00 intensity: (15:00 @1) + (15:00 @2)

Monday Dec 26, 2016 #

8 AM

strength 45:00 [1]
(injured)

Saturday Dec 24, 2016 #

9 AM

cycling 43:00 [1]
(injured)

Thursday Dec 22, 2016 #

6 PM

strength 40:00 [2]
(injured)

Wednesday Dec 21, 2016 #

5 PM

alternative endurance (aquajogging) 43:42 [2]
(injured)

Tuesday Dec 20, 2016 #

10 AM

cycling (badminton) 1:20:00 [1]
(injured)

6 PM

alternative endurance (aquajogging) 52:00 intensity: (37:00 @1) + (15:00 @2)

Monday Dec 19, 2016 #

4 PM

strength 1:00:00 [2]
(injured)

stretching/blackroll/yoga 10:00 [0]

Sunday Dec 18, 2016 #

4 PM

running warm up/down 25:01 intensity: (13:04 @1) + (9:04 @2) + (2:53 @3) 3.91 km (6:24 / km) +44m 6:03 / km
ahr:145 max:173 shoes: Salomon Speedcross 3 CS red

running (x-country) tempo 25:01 intensity: (19 @1) + (13 @2) + (7:07 @3) + (17:22 @4) 5.89 km (4:15 / km) +116m 3:52 / km
ahr:178 max:188 shoes: Salomon Speedcross 3 CS red

running warm up/down 5:57 intensity: (31 @1) + (4:24 @2) + (1:02 @3) 1.19 km (4:59 / km)
ahr:155 max:163 shoes: Salomon Speedcross 3 CS red

Saturday Dec 17, 2016 #

3 PM

orienteering 1:11:05 intensity: (10:04 @1) + (29:44 @2) + (16:44 @3) + (12:07 @4) + (2:26 @5) 12.66 km (5:37 / km) +396m 4:51 / km
ahr:161 max:194 shoes: Salomon Speedcross 3 CS red

Friday Dec 16, 2016 #

Note
(rest day)

Thursday Dec 15, 2016 #

7 PM

running 16:22 intensity: (54 @1) + (9:34 @2) + (5:54 @3) 3.51 km (4:40 / km) +24m 4:31 / km
ahr:158 max:170 shoes: Asics Gel-Super J33.2

strength (rockgympa) 50:00 [2]

stretching/blackroll/yoga 10:00 [0]

running 19:59 intensity: (17:53 @1) + (1:37 @2) + (29 @3) 3.87 km (5:10 / km) +25m 5:00 / km
ahr:139 max:170 shoes: Asics Gel-Super J33.2

Wednesday Dec 14, 2016 #

6 PM

running warm up/down 3:27 intensity: (1:25 @1) + (2:02 @2) 0.39 km (8:47 / km)
ahr:146 max:157 shoes: inov-8 X-Talon 200

orienteering (night) 57:58 intensity: (19 @1) + (11 @2) + (4:41 @3) + (52:47 @4) 10.7 km (5:25 / km) +26m 5:21 / km
ahr:182 max:190 shoes: inov-8 X-Talon 200

Tuesday Dec 13, 2016 #

5 PM

running warm up/down 13:48 intensity: (3:18 @1) + (9:55 @2) + (35 @3) 2.76 km (5:00 / km) +31m 4:44 / km
ahr:152 max:162 shoes: inov-8 X-Talon 200

orienteering (night) 45:14 intensity: (59 @1) + (11:47 @2) + (23:29 @3) + (8:59 @4) 7.33 km (6:10 / km) +67m 5:54 / km
ahr:166 max:181 28c shoes: inov-8 X-Talon 200

running warm up/down 13:17 intensity: (4:53 @1) + (8:24 @2) 2.69 km (4:56 / km) +12m 4:49 / km
ahr:149 max:160 shoes: inov-8 X-Talon 200

Monday Dec 12, 2016 #

5 PM

running warm up/down 22:49 intensity: (1:35 @1) + (14:05 @2) + (7:09 @3) 4.52 km (5:03 / km) +48m 4:47 / km
ahr:156 max:170 shoes: Asics Gel-Super J33.2

running intervals (extensiv) 31:02 intensity: (1:10 @1) + (3:37 @2) + (3:35 @3) + (20:11 @4) + (2:29 @5) 7.65 km (4:03 / km) +45m 3:56 / km
ahr:179 max:193 shoes: Asics Gel-Super J33.2

running warm up/down 6:00 intensity: (23 @1) + (5:16 @2) + (21 @3) 1.08 km (5:33 / km)
ahr:150 max:162 shoes: Asics Gel-Super J33.2

strength 38:37 intensity: (28:37 @1) + (10:00 @2)

stretching/blackroll/yoga 12:00 [0]

running warm up/down 19:21 intensity: (1:31 @1) + (15:32 @2) + (2:18 @3) 3.86 km (5:01 / km) +25m 4:51 / km
ahr:155 max:166 shoes: Asics Gel-Super J33.2

Sunday Dec 11, 2016 #

10 AM

orienteering 1:17:32 intensity: (24 @1) + (3:07 @2) + (29:17 @3) + (44:44 @4) 11.81 km (6:34 / km) +233m 5:58 / km
ahr:175 max:189 shoes: Bagheera Ultra

Saturday Dec 10, 2016 #

11 AM

running 1:01:08 intensity: (41:30 @1) + (18:50 @2) + (48 @3) 10.27 km (5:57 / km) +71m 5:45 / km
ahr:145 max:169 shoes: Bagheera Ultra

Friday Dec 9, 2016 #

3 PM

alternative endurance (swimming) 30:00 [2]

Thursday Dec 8, 2016 #

7 PM

running warm up/down 18:26 intensity: (30 @1) + (59 @2) + (7:48 @3) + (9:09 @4) 4.2 km (4:24 / km) +4m 4:22 / km
ahr:172 max:182 shoes: Asics Gel-Super J33.2

strength 50:00 intensity: (10:00 @1) + (40:00 @2)

stretching/blackroll/yoga 10:00 [0]

running warm up/down 17:32 intensity: (44 @1) + (6:48 @2) + (10:00 @3) 3.65 km (4:48 / km) +24m 4:39 / km
ahr:162 max:174 shoes: Asics Gel-Super J33.2

Wednesday Dec 7, 2016 #

6 PM

running long 1:31:31 intensity: (21:23 @1) + (47:36 @2) + (22:10 @3) + (22 @4) 16.51 km (5:33 / km) +134m 5:20 / km
ahr:140 max:176 shoes: inov-8 X-Talon 200

Tuesday Dec 6, 2016 #

5 PM

running warm up/down 23:24 intensity: (1:11 @1) + (10:31 @2) + (11:19 @3) + (23 @4) 4.64 km (5:03 / km) +53m 4:47 / km
ahr:160 max:178 shoes: inov-8 X-Talon 212

orienteering (night) 43:28 intensity: (4:29 @1) + (17:25 @2) + (19:56 @3) + (1:38 @4) 6.19 km (7:01 / km) +47m 6:46 / km
ahr:160 max:181 21c shoes: inov-8 X-Talon 212

running warm up/down 17:29 intensity: (8:19 @1) + (9:10 @2) 3.16 km (5:32 / km) +13m 5:25 / km
ahr:146 max:160 shoes: inov-8 X-Talon 212

Monday Dec 5, 2016 #

6 PM

strength (rockgympa) 50:30 [2]

stretching/blackroll/yoga 9:30 [0]

Sunday Dec 4, 2016 #

9 AM

running 24:14 intensity: (27 @1) + (14:45 @2) + (8:48 @3) + (14 @4) 4.48 km (5:25 / km) +40m 5:11 / km
ahr:160 max:178 shoes: inov-8 X-Talon 212

orienteering 1:05:21 intensity: (4:39 @1) + (10:55 @2) + (39:11 @3) + (10:36 @4) 9.57 km (6:50 / km) +76m 6:34 / km
ahr:167 max:189 17c shoes: inov-8 X-Talon 212

Saturday Dec 3, 2016 #

10 AM

running 22:54 intensity: (2:47 @1) + (10:36 @2) + (9:31 @3) 4.28 km (5:21 / km) +66m 4:58 / km
ahr:157 max:168 (sick) shoes: inov-8 X-Talon 200

running hills 9:04 intensity: (52 @1) + (2:56 @2) + (2:51 @3) + (2:25 @4) 1.54 km (5:53 / km) +42m 5:11 / km
ahr:164 max:186 shoes: inov-8 X-Talon 200

running 36:02 intensity: (4:09 @1) + (19:21 @2) + (11:11 @3) + (1:21 @4) 6.34 km (5:41 / km) +27m 5:34 / km
ahr:157 max:177 shoes: inov-8 X-Talon 200

Friday Dec 2, 2016 #

Note
(sick) (rest day)

Thursday Dec 1, 2016 #

6 PM

running warm up/down 28:31 intensity: (1:31 @1) + (15:32 @2) + (11:28 @3) 5.51 km (5:10 / km) +52m 4:56 / km
ahr:159 max:172 (sick) shoes: inov-8 X-Talon 200

strength (rockgympa) 50:33 [2]

running warm up/down 25:01 intensity: (5:55 @1) + (19:01 @2) + (5 @3) 4.44 km (5:38 / km) +26m 5:28 / km
ahr:151 max:162 shoes: inov-8 X-Talon 200

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