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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: comodoe

In the 31 days ending Jul 31, 2017:

activity # timemileskm+m
  running14 11:45:17 82.61(8:32) 132.94(5:18) 1465
  orienteering8 8:01:09 42.34(11:22) 68.14(7:04) 1093142c
  cycling4 1:15:19 20.12(16.0/h) 32.38(25.8/h) 296
  strength2 1:00:00
  stretching/blackroll/yoga1 40:00
  Total22 22:41:45 145.06 233.46 2854142c
  [1-5]21 21:32:50

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Monday Jul 31, 2017 #

8 PM

running 51:00 intensity: (11:34 @1) + (19:35 @2) + (16:13 @3) + (2:30 @4) + (1:08 @5) 7.5 km (6:48 / km) +4m 6:47 / km
ahr:156 max:209 shoes: Asics Gel-DS Racer 11

Sunday Jul 30, 2017 #

Note
(rest day)

Saturday Jul 29, 2017 #

5 PM

cycling 18:18 intensity: (4:37 @1) + (7:31 @2) + (5:16 @3) + (54 @4) 7.27 km (23.8 kph) +95m
ahr:154 max:178

running warm up/down 5:03 intensity: (1:44 @1) + (1:35 @2) + (1:44 @3) 0.71 km (7:08 / km) +16m 6:25 / km
ahr:153 max:171 shoes: inov-8 X-Talon 190

running tempo 46:06 intensity: (17 @1) + (12 @2) + (47 @3) + (40:53 @4) + (3:57 @5) 10.11 km (4:34 / km) +278m 4:01 / km
ahr:183 max:193 shoes: inov-8 X-Talon 190

running warm up/down 5:23 intensity: (2:53 @1) + (1:51 @2) + (39 @3) 0.95 km (5:39 / km) +2m 5:36 / km
ahr:149 max:170 shoes: inov-8 X-Talon 190

cycling 15:42 [0] 7.1 km (27.1 kph) +33m
ahr:138 max:156

Friday Jul 28, 2017 #

4 PM

running warm up/down 16:58 intensity: (4:27 @1) + (8:47 @2) + (3:44 @3) 2.64 km (6:25 / km)
ahr:150 max:174 shoes: Saucony Breakthru 2

running intervals 35:33 intensity: (2 @1) + (2:33 @2) + (2:57 @3) + (8:57 @4) + (21:04 @5) 9.02 km (3:56 / km) +6m 3:56 / km
ahr:186 max:196 shoes: Saucony Breakthru 2

running warm up/down 23:20 intensity: (2:28 @1) + (14:06 @2) + (6:46 @3) 4.15 km (5:37 / km) +4m 5:36 / km
ahr:155 max:168 shoes: Saucony Breakthru 2

Thursday Jul 27, 2017 #

7 PM

running 50:12 intensity: (11:13 @1) + (16:58 @2) + (18:18 @3) + (3:43 @4) 7.25 km (6:56 / km) +4m 6:54 / km
ahr:158 max:181 shoes: Asics Gel-DS Racer 11

Wednesday Jul 26, 2017 #

Note
(sick)

Tuesday Jul 25, 2017 #

Note
(sick)

Monday Jul 24, 2017 #

Note
(sick)

Sunday Jul 23, 2017 #

9 AM

running warm up/down 15:11 intensity: (4:48 @1) + (7:51 @2) + (2:32 @3) 2.42 km (6:17 / km) +32m 5:53 / km
ahr:151 max:169 shoes: Asics Gel-DS Racer 11

running race 28:30 intensity: (3 @1) + (4 @2) + (13 @3) + (3:10 @4) + (25:00 @5) 7.04 km (4:03 / km) +284m 3:22 / km
ahr:194 max:200 shoes: Asics Gel-DS Racer 11

running warm up/down 22:57 [1] 4.07 km (5:39 / km) +10m 5:35 / km
ahr:135 max:145 shoes: Asics Gel-DS Racer 11

Saturday Jul 22, 2017 #

5 PM

running 46:47 intensity: (10:18 @1) + (8:20 @2) + (11:13 @3) + (14:23 @4) + (2:33 @5) 9.76 km (4:48 / km) +6m 4:47 / km
ahr:171 max:190 shoes: Saucony Breakthru 2

Wednesday Jul 19, 2017 #

6 PM

strength 30:00 [2]

Tuesday Jul 18, 2017 #

5 PM

cycling 13:13 [0] 5.75 km (26.1 kph) +50m

running warm up/down 19:51 intensity: (9:21 @1) + (10:30 @2) 2.98 km (6:39 / km) +30m 6:20 / km
ahr:142 max:161 shoes: Saucony Breakthru 2

running intervals 36:55 intensity: (7:18 @1) + (11:08 @2) + (5:08 @3) + (9:06 @4) + (4:15 @5) 7.22 km (5:07 / km) +31m 5:00 / km
ahr:165 max:200 shoes: Saucony Breakthru 2

running warm up/down 15:00 intensity: (56 @1) + (10:34 @2) + (3:30 @3) 2.68 km (5:36 / km) +39m 5:13 / km
ahr:155 max:168 shoes: Saucony Breakthru 2

Sunday Jul 16, 2017 #

10 AM

running warm up/down 6:53 intensity: (34 @1) + (27 @2) + (1:53 @3) + (3:45 @4) + (14 @5) 1.23 km (5:36 / km) +49m 4:40 / km
ahr:173 max:195 shoes: inov-8 X-Talon 212

orienteering (control picking) 31:04 intensity: (1:13 @1) + (3:08 @2) + (10:02 @3) + (16:26 @4) + (15 @5) 3.1 km (10:02 / km) +132m 8:16 / km
ahr:174 max:191 32c shoes: inov-8 X-Talon 212

orienteering (middle) 36:33 intensity: (13 @1) + (1:01 @2) + (6:57 @3) + (26:45 @4) + (1:37 @5) 4.65 km (7:51 / km) +140m 6:50 / km
ahr:181 max:194 16c shoes: inov-8 X-Talon 212

orienteering warm up/down 26:44 intensity: (10:41 @1) + (9:19 @2) + (5:21 @3) + (1:23 @4) 3.63 km (7:21 / km) +82m 6:37 / km
ahr:152 max:181 shoes: inov-8 X-Talon 212

Saturday Jul 15, 2017 #

8 PM

strength 30:00 [2]

Friday Jul 14, 2017 #

3 PM

running 59:04 intensity: (2:17 @1) + (45:49 @2) + (10:58 @3) 13.0 km (4:33 / km) +5m 4:32 / km
ahr:156 max:170 shoes: Saucony Breakthru 2

Thursday Jul 13, 2017 #

6 PM

running 1:10:06 intensity: (2:56 @1) + (37:56 @2) + (25:45 @3) + (3:29 @4) 13.83 km (5:04 / km) +337m 4:31 / km
ahr:160 max:184 shoes: inov-8 X-Talon 200

Wednesday Jul 12, 2017 #

5 PM

cycling 14:06 intensity: (3:32 @1) + (3:58 @2) + (4:11 @3) + (2:25 @4) 6.26 km (26.6 kph) +64m
ahr:157 max:185

orienteering 51:48 intensity: (20 @1) + (1:08 @2) + (9:22 @3) + (38:12 @4) + (2:46 @5) 8.67 km (5:58 / km) +113m 5:36 / km
ahr:180 max:194 23c shoes: VJ Irock 2

Tuesday Jul 11, 2017 #

5 PM

running long 1:30:39 intensity: (25 @1) + (12:19 @2) + (33:16 @3) + (44:39 @4) 19.64 km (4:37 / km) +311m 4:17 / km
ahr:173 max:189 shoes: inov-8 X-Talon 200

cycling 14:00 intensity: (2:53 @1) + (4:45 @2) + (4:43 @3) + (1:39 @4) 6.0 km (25.7 kph) +54m
ahr:211 max:238

Monday Jul 10, 2017 #

Note

Friday Jul 7, 2017 #

11 AM

running warm up/down 22:15 [1] 1.98 km (11:14 / km) +3m 11:09 / km
shoes: VJ Irock 2

orienteering race (relay) 38:50 intensity: (25:00 @4) + (13:50 @5) 6.26 km (6:12 / km) +112m 5:42 / km
20c shoes: VJ Irock 2

2 PM

running warm up/down 11:55 [1] 2.0 km (5:57 / km) +14m 5:45 / km
shoes: VJ Irock 2

Thursday Jul 6, 2017 #

stretching/blackroll/yoga 40:00 [0]

Wednesday Jul 5, 2017 #

10 AM

orienteering 26:25 intensity: (21:25 @2) + (5:00 @3) 3.38 km (7:49 / km) +30m 7:29 / km
shoes: inov-8 X-Talon 212

Tuesday Jul 4, 2017 #

12 PM

running warm up/down 25:39 [1] 2.76 km (9:17 / km)
shoes: VJ Irock 2

orienteering race (long) 2:18:03 [4] 20.81 km (6:38 / km) +260m 6:15 / km
25c shoes: VJ Irock 2

Monday Jul 3, 2017 #

9 AM

orienteering 43:27 [2] 4.86 km (8:56 / km) +87m 8:12 / km
7c shoes: VJ Irock 2

Sunday Jul 2, 2017 #

9 AM

orienteering 50:13 [2] 6.99 km (7:11 / km) +49m 6:56 / km
8c shoes: VJ Irock 2

Saturday Jul 1, 2017 #

10 AM

orienteering 38:02 [2] 5.78 km (6:35 / km) +88m 6:07 / km
11c shoes: VJ Irock 2

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