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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: comodoe

In the 7 days ending Dec 21, 2014:

activity # timemileskm+m
  running5 4:40:47 36.78(7:38) 59.19(4:45) 773
  orienteering2 1:49:58 9.26(11:53) 14.9(7:23) 34619c
  climbing1 1:30:00
  cycling2 49:18 11.79(14.3/h) 18.97(23.1/h) 147
  running (x-country)1 41:53 5.48(7:39) 8.81(4:45) 57
  strength1 30:00
  Total7 10:01:56 63.3 101.87 132319c
  [1-5]7 9:55:19

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MoTuWeThFrSaSu

Sunday Dec 21, 2014 #

8 AM

running 22:50 intensity: (1:47 @0) + (3:26 @1) + (9:34 @2) + (5:56 @3) + (2:07 @4) 3.32 km (6:53 / km) +124m 5:48 / km
ahr:149 max:176 shoes: inov-8 X-Talon 212

orienteering 34:26 intensity: (1:05 @0) + (5:52 @1) + (7:50 @2) + (10:15 @3) + (9:24 @4) 3.58 km (9:37 / km) +73m 8:43 / km
ahr:157 max:185

orienteering 22:25 intensity: (14 @1) + (6:52 @2) + (10:01 @3) + (5:18 @4) 3.08 km (7:17 / km) +107m 6:12 / km
ahr:162 max:178

Saturday Dec 20, 2014 #

11 AM

running long 1:34:03 intensity: (11 @0) + (48 @1) + (5:42 @2) + (41:13 @3) + (45:40 @4) + (29 @5) 20.72 km (4:32 / km) +446m 4:06 / km
ahr:170 max:188 shoes: Asics Gel-Lyte 33.2

Friday Dec 19, 2014 #

12 PM

running warm up/down 14:18 intensity: (2:07 @1) + (4:22 @2) + (6:34 @3) + (1:15 @4) 2.08 km (6:53 / km) +31m 6:25 / km
ahr:155 max:184 shoes: inov-8 X-Talon 212

running (x-country) tempo (quer) 41:53 intensity: (1 @1) + (18 @2) + (1:08 @3) + (30:28 @4) + (9:58 @5) 8.81 km (4:45 / km) +57m 4:36 / km
ahr:183 max:194 shoes: inov-8 X-Talon 212

running warm up/down 14:12 intensity: (33 @1) + (3:47 @2) + (8:09 @3) + (1:43 @4) 2.72 km (5:13 / km) +52m 4:46 / km
ahr:160 max:177 shoes: inov-8 X-Talon 212

Wednesday Dec 17, 2014 #

5 PM

cycling 18:02 intensity: (1:50 @0) + (9:13 @1) + (4:31 @2) + (2:28 @3) 6.34 km (21.1 kph) +51m
ahr:137 max:165

orienteering (night) 53:07 intensity: (14 @0) + (6 @1) + (4:24 @2) + (18:06 @3) + (28:32 @4) + (1:45 @5) ** 8.24 km (6:27 / km) +166m 5:51 / km
ahr:171 max:192 19c shoes: inov-8 X-Talon 212

cycling 14:48 [2] 5.96 km (24.2 kph) +32m
ahr:133 max:172

Tuesday Dec 16, 2014 #

1 PM

climbing (bouldering) 1:30:00 [2]

5 PM

cycling 16:28 intensity: (24 @0) + (1:35 @1) + (1:56 @2) + (7:01 @3) + (5:32 @4) 6.67 km (24.3 kph) +64m
ahr:163 max:186

running warm up/down 16:55 intensity: (1:05 @0) + (2:16 @1) + (7:45 @2) + (5:29 @3) + (20 @4) 2.92 km (5:47 / km) +10m 5:42 / km
ahr:150 max:178 shoes: Asics Gel-Lyte 33.2

running intervals (4'-6'-7'-6'-4'-4x30") 38:19 intensity: (1 @0) + (2:07 @1) + (3:56 @2) + (6:05 @3) + (25:33 @4) + (37 @5) 9.27 km (4:08 / km) +46m 4:02 / km
ahr:176 max:190 shoes: Asics Gel-Lyte 33.2

running warm up/down 10:41 intensity: (50 @2) + (9:44 @3) + (7 @4) 2.08 km (5:09 / km) +58m 4:31 / km
ahr:162 max:173 shoes: Asics Gel-Lyte 33.2

strength 30:00 [3]

Monday Dec 15, 2014 #

9 AM

running (easy) 1:04:20 intensity: (10 @1) + (3:15 @2) + (11:58 @3) + (48:57 @4) 15.03 km (4:17 / km) +4m 4:16 / km
ahr:173 max:182 shoes: Asics Gel-Lyte 33.2

running warm up/down 5:09 [3] 1.06 km (4:51 / km) +2m 4:48 / km
ahr:161 max:166 shoes: Asics Gel-Lyte 33.2

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