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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: comodoe

In the 31 days ending Jan 31, 2018:

activity # timemileskm+m
  running23 20:28:55 153.18(8:01) 246.51(4:59) 3252
  orienteering7 6:12:58 33.57(11:07) 54.02(6:54) 118496c
  strength13 4:29:09
  other sports2 2:30:00
  alternative endurance2 2:20:00
  skiing1 2:14:11 17.15(7:50) 27.6(4:52) 415
  climbing2 2:00:00
  cycling5 1:57:16 25.81 41.54 300
  stretching/blackroll/yoga7 1:38:00
  running (x-country)1 24:03 3.39(7:06) 5.45(4:25) 373
  Total37 44:14:32 233.09 375.12 552496c
  [1-5]36 42:36:32

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Wednesday Jan 31, 2018 #

3 PM

running hills 1:05:59 intensity: (15:21 @1) + (19:38 @2) + (20:17 @3) + (10:43 @4) 12.76 km (5:10 / km) +294m 4:38 / km
ahr:159 max:182 shoes: inov-8 X-Talon 200

Tuesday Jan 30, 2018 #

5 PM

cycling 24:24 intensity: (11:57 @1) + (7:50 @2) + (3:52 @3) + (45 @4) 9.99 km (24.6 kph) +56m
ahr:150 max:182

running warm up/down 14:52 intensity: (8:44 @1) + (5:37 @2) + (28 @3) + (3 @4) 1.99 km (7:29 / km) +56m 6:33 / km
ahr:140 max:176 shoes: Saucony Breakthru 2

running intervals 41:14 intensity: (7:23 @1) + (2:48 @2) + (4:09 @3) + (26:54 @4) 9.67 km (4:16 / km) +65m 4:07 / km
ahr:171 max:188 shoes: Saucony Breakthru 2

running warm up/down 4:10 [1] 0.75 km (5:33 / km)
ahr:132 max:136 shoes: Saucony Breakthru 2

strength 26:00 [1]

stretching/blackroll/yoga 11:00 [0]

Monday Jan 29, 2018 #

stretching/blackroll/yoga 25:00 [0]

Sunday Jan 28, 2018 #

9 AM

running warm up/down 26:14 [1] 2.53 km (10:23 / km) +46m 9:31 / km
shoes: Saucony Breakthru 2

orienteering intervals (sprint) 33:25 [4] 5.18 km (6:27 / km) +31m 6:16 / km
shoes: Saucony Breakthru 2

running warm up/down 13:36 [1] 2.07 km (6:35 / km)
shoes: Saucony Breakthru 2

Saturday Jan 27, 2018 #

10 AM

running warm up/down 27:03 [1] 4.09 km (6:37 / km) +164m 5:30 / km
shoes: inov-8 X-Talon 212

running (x-country) tempo (cross test) 24:03 [5] 5.45 km (4:25 / km) +373m 3:17 / km
shoes: inov-8 X-Talon 212

running warm up/down 16:16 [1] 2.79 km (5:50 / km) +13m 5:42 / km
shoes: inov-8 X-Talon 212

3 PM

running warm up/down 18:16 [1] 3.29 km (5:34 / km) +102m 4:49 / km
shoes: inov-8 X-Talon 212

orienteering (multitechnique) 54:22 [3] 7.4 km (7:21 / km) +211m 6:26 / km
20c shoes: inov-8 X-Talon 212

strength 10:00 [1]

8 PM

strength 3:09 [3]

Friday Jan 26, 2018 #

Note
(rest day)

Thursday Jan 25, 2018 #

9 AM

running 45:59 intensity: (2:09 @1) + (16:26 @2) + (26:36 @3) + (48 @4) 9.91 km (4:38 / km) +182m 4:15 / km
ahr:162 max:178 shoes: inov-8 X-Talon 200

strength 10:00 [2]

Wednesday Jan 24, 2018 #

9 AM

strength 10:00 [2]

3 PM

running hills 59:59 intensity: (6:00 @1) + (20:23 @2) + (19:05 @3) + (12:08 @4) + (2:23 @5) 12.67 km (4:44 / km) +315m 4:13 / km
ahr:164 max:193 shoes: inov-8 X-Talon 200

Tuesday Jan 23, 2018 #

5 PM

cycling 24:35 intensity: (3:27 @1) + (5:00 @2) + (7:52 @3) + (7:39 @4) + (37 @5) 10.15 km (24.8 kph) +61m
ahr:166 max:191

running warm up/down 18:29 intensity: (6:52 @1) + (8:40 @2) + (1:54 @3) + (1:03 @4) 2.79 km (6:37 / km) +6m 6:33 / km
ahr:147 max:187 shoes: Saucony Breakthru 2

running intervals 34:25 intensity: (1:38 @1) + (1:57 @2) + (2:14 @3) + (20:33 @4) + (8:03 @5) 9.02 km (3:49 / km) +11m 3:48 / km
ahr:181 max:192 shoes: Saucony Breakthru 2

running warm up/down 11:26 intensity: (5:03 @1) + (6:23 @2) 1.83 km (6:14 / km) +58m 5:23 / km
ahr:148 max:159 shoes: Saucony Breakthru 2

strength 20:00 [1]

stretching/blackroll/yoga 14:00 [0]

Monday Jan 22, 2018 #

11 AM

strength 30:00 [2]

Sunday Jan 21, 2018 #

9 AM

skiing (skating) 2:14:11 intensity: (40:29 @1) + (42:00 @2) + (40:47 @3) + (10:55 @4) 27.6 km (4:52 / km) +415m 4:31 / km
ahr:154 max:183

Saturday Jan 20, 2018 #

11 AM

running 1:13:55 intensity: (27:38 @1) + (17:32 @2) + (22:51 @3) + (5:54 @4) 14.27 km (5:11 / km) +235m 4:47 / km
ahr:154 max:184 shoes: inov-8 X-Talon 200

Friday Jan 19, 2018 #

Note
(rest day)

Thursday Jan 18, 2018 #

10 AM

strength 20:00 [1]

stretching/blackroll/yoga 8:00 [0]

Wednesday Jan 17, 2018 #

5 PM

running warm up/down 5:27 intensity: (45 @1) + (2:06 @2) + (2:36 @3) 1.04 km (5:15 / km) +57m 4:07 / km
ahr:159 max:172 shoes: inov-8 X-Talon 212

orienteering (night) 52:03 intensity: (2:27 @1) + (14:54 @2) + (25:42 @3) + (9:00 @4) 8.15 km (6:23 / km) +104m 6:00 / km
ahr:166 max:183 14c shoes: inov-8 X-Talon 212

running warm up/down 5:04 intensity: (4:39 @1) + (25 @2) 1.08 km (4:42 / km)
ahr:139 max:149 shoes: inov-8 X-Talon 212

Tuesday Jan 16, 2018 #

6 PM

running 45:55 intensity: (31:28 @1) + (14:18 @2) + (9 @3) 8.05 km (5:42 / km) +144m 5:14 / km
ahr:140 max:162 shoes: Saucony Breakthru 2

strength 25:00 [1]

stretching/blackroll/yoga 15:00 [0]

Monday Jan 15, 2018 #

11 AM

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

Sunday Jan 14, 2018 #

12 PM

running 2:07:43 intensity: (1:09:01 @1) + (54:17 @2) + (4:25 @3) 26.51 km (4:49 / km) +469m 4:26 / km
ahr:147 max:165 shoes: Saucony Breakthru 2

Saturday Jan 13, 2018 #

10 AM

running warm up/down 20:04 intensity: (16:32 @1) + (3:32 @2) 3.09 km (6:30 / km) +2m 6:29 / km
ahr:137 max:151 shoes: Saucony Breakthru 2

running tempo 40:03 intensity: (17 @1) + (15 @2) + (35:02 @3) + (4:29 @4) 10.53 km (3:48 / km) +6m 3:48 / km
ahr:172 max:178 shoes: Saucony Breakthru 2

running warm up/down 12:34 intensity: (10:59 @1) + (1:35 @2) 2.48 km (5:04 / km) +11m 4:57 / km
ahr:142 max:150 shoes: Saucony Breakthru 2

cycling 20:00 [1]

strength 25:00 [1]

Friday Jan 12, 2018 #

9 AM

running warm up/down 24:53 intensity: (11:46 @1) + (11:31 @2) + (1:36 @3) 4.48 km (5:34 / km)
ahr:146 max:173 shoes: Asics Gel-DS Racer 11

running intervals (track) 34:28 intensity: (14:25 @1) + (5:07 @2) + (4:48 @3) + (10:08 @4) 7.77 km (4:26 / km)
ahr:158 max:188 shoes: Asics Gel-DS Racer 11

running warm up/down 10:00 intensity: (8:50 @1) + (1:10 @2) 2.03 km (4:55 / km)
ahr:141 max:150 shoes: Asics Gel-DS Racer 11

2 PM

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

Thursday Jan 11, 2018 #

9 AM

running 1:08:08 intensity: (8:02 @1) + (33:55 @2) + (25:22 @3) + (49 @4) 14.15 km (4:49 / km) +218m 4:28 / km
ahr:158 max:178 shoes: inov-8 X-Talon 200

Wednesday Jan 10, 2018 #

6 PM

running warm up/down 6:14 intensity: (20 @1) + (3:41 @2) + (2:13 @3) 1.23 km (5:04 / km) +42m 4:20 / km
ahr:159 max:169 shoes: inov-8 X-Talon 212

orienteering (night) 59:33 intensity: (2:43 @1) + (8:51 @2) + (27:09 @3) + (19:58 @4) + (52 @5) 8.63 km (6:54 / km) +215m 6:08 / km
ahr:170 max:189 24c shoes: inov-8 X-Talon 212

running warm up/down 6:18 intensity: (5 @1) + (4:32 @2) + (1:41 @3) 1.36 km (4:37 / km) +3m 4:34 / km
ahr:156 max:168 shoes: inov-8 X-Talon 212

Tuesday Jan 9, 2018 #

2 PM

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

5 PM

cycling 20:17 intensity: (1:29 @1) + (5:46 @2) + (8:01 @3) + (5:01 @4) 10.1 km (29.9 kph) +57m
ahr:165 max:187

running warm up/down 18:52 intensity: (11:01 @1) + (6:47 @2) + (54 @3) + (10 @4) 3.16 km (5:58 / km) +76m 5:20 / km
ahr:143 max:178 shoes: Saucony Breakthru 2

running intervals 34:37 intensity: (3:04 @1) + (1:51 @2) + (3:01 @3) + (26:41 @4) 8.73 km (3:58 / km) +55m 3:51 / km
ahr:176 max:188 shoes: Saucony Breakthru 2

running warm up/down 9:56 intensity: (5:29 @1) + (4:27 @2) 1.91 km (5:11 / km)
ahr:146 max:156 shoes: Saucony Breakthru 2

strength 25:00 [1] 0.0 km

stretching/blackroll/yoga 15:00 [0]

Monday Jan 8, 2018 #

11 AM

strength 40:00 [1]

7 PM

alternative endurance (aquajogging) 1:20:00 [1]

Sunday Jan 7, 2018 #

10 AM

running long 1:58:47 intensity: (41:06 @1) + (1:11:58 @2) + (5:43 @3) 25.16 km (4:43 / km) +303m 4:27 / km
ahr:149 max:172 shoes: inov-8 X-Talon 200

Saturday Jan 6, 2018 #

10 AM

running warm up/down 10:02 intensity: (7:57 @1) + (2:05 @2) 1.44 km (6:58 / km) +41m 6:06 / km
ahr:135 max:155 shoes: inov-8 Arctic Talon 275

orienteering 1:01:40 intensity: (5:35 @1) + (8:55 @2) + (17:22 @3) + (29:48 @4) 9.77 km (6:19 / km) +176m 5:48 / km
ahr:169 max:186 19c shoes: inov-8 Arctic Talon 275

Friday Jan 5, 2018 #

10 AM

running warm up/down 10:01 intensity: (3:52 @1) + (5:32 @2) + (37 @3) 1.47 km (6:49 / km) +1m 6:48 / km
ahr:145 max:165 shoes: Asics Gel-DS Racer 11

running intervals (track) 30:56 intensity: (3:17 @1) + (7:07 @2) + (5:12 @3) + (8:14 @4) + (7:06 @5) 7.03 km (4:24 / km)
ahr:171 max:196 shoes: Asics Gel-DS Racer 11

running warm up/down 5:34 intensity: (13 @1) + (4:40 @2) + (41 @3) 1.23 km (4:32 / km)
ahr:155 max:165 shoes: Asics Gel-DS Racer 11

2 PM

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

6 PM

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

Thursday Jan 4, 2018 #

Note
(rest day)

Wednesday Jan 3, 2018 #

12 PM

cycling 28:00 intensity: (8:10 @1) + (7:36 @2) + (8:46 @3) + (3:28 @4) 11.3 km (24.2 kph) +126m
ahr:156 max:181 shoes: inov-8 Arctic Talon 275

running warm up/down 12:34 intensity: (4:35 @1) + (7:59 @2) 2.4 km (5:14 / km) +43m 4:48 / km
ahr:146 max:161 shoes: inov-8 Arctic Talon 275

orienteering 1:02:30 intensity: (12:23 @1) + (24:42 @2) + (25:25 @3) 9.35 km (6:41 / km) +83m 6:24 / km
ahr:156 max:175 19c shoes: inov-8 Arctic Talon 275

running warm up/down 1:20 [1] 0.22 km (6:02 / km)
ahr:135 max:143 shoes: inov-8 Arctic Talon 275

Tuesday Jan 2, 2018 #

10 AM

orienteering 49:25 intensity: (9:37 @1) + (12:02 @2) + (18:05 @3) + (9:41 @4) 5.55 km (8:55 / km) +364m 6:42 / km
ahr:160 max:187 shoes: inov-8 Arctic Talon 275

6 PM

running warm up/down 21:02 intensity: (13:57 @1) + (6:59 @2) + (6 @3) 3.33 km (6:20 / km) +75m 5:41 / km
ahr:138 max:162 shoes: Saucony Breakthru 2

running intervals 39:44 intensity: (6:05 @1) + (3:26 @2) + (3:58 @3) + (24:33 @4) + (1:42 @5) 9.36 km (4:15 / km) +97m 4:02 / km
ahr:172 max:190 shoes: Saucony Breakthru 2

running warm up/down 8:16 intensity: (4:26 @1) + (3:29 @2) + (21 @3) 1.58 km (5:15 / km) +14m 5:01 / km
ahr:148 max:164 shoes: Saucony Breakthru 2

strength 25:00 [1]

stretching/blackroll/yoga 10:00 [0]

Monday Jan 1, 2018 #

11 AM

running 28:30 intensity: (21:08 @1) + (7:08 @2) + (14 @3) 5.28 km (5:24 / km) +48m 5:10 / km
ahr:137 max:162 shoes: Saucony Breakthru 2

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