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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: comodoe

In the 7 days ending Jan 25, 2015:

activity # timemileskm+m
  running7 4:56:26 34.97(8:29) 56.28(5:16) 711
  orienteering5 3:45:36 20.33(11:06) 32.72(6:54) 55289c
  other sports1 1:35:00
  strength2 1:06:00
  cycling1 33:37 7.98(14.2/h) 12.85(22.9/h) 94
  running (x-country)1 25:59 3.67(7:05) 5.9(4:24) 195
  stretching/blackroll/yoga1 15:00
  Total11 12:37:38 66.95 107.74 155289c
  [1-5]10 11:55:33

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MoTuWeThFrSaSu

Sunday Jan 25, 2015 #

10 AM

running warm up/down 13:43 intensity: (37 @1) + (4:38 @2) + (7:45 @3) + (43 @4) 2.08 km (6:35 / km) +78m 5:33 / km
ahr:146 max:166 shoes: inov-8 X-Talon 190

orienteering (Staffelstarts) 28:14 intensity: (26 @1) + (2:21 @2) + (6:15 @3) + (18:28 @4) + (44 @5) 3.95 km (7:09 / km) +139m 6:05 / km
ahr:167 max:185 17c shoes: inov-8 X-Talon 190

running warm up/down 12:02 intensity: (1:09 @1) + (7:19 @2) + (3:34 @3) 2.12 km (5:41 / km) +13m 5:31 / km
ahr:136 max:161 shoes: inov-8 X-Talon 190

2 PM

running warm up/down 15:21 intensity: (1 @1) + (1:36 @2) + (12:36 @3) + (1:08 @4) 2.7 km (5:40 / km) +120m 4:39 / km
ahr:155 max:166 shoes: inov-8 X-Talon 190

orienteering (Vielposten) 45:14 intensity: (7 @1) + (4:30 @2) + (35:53 @3) + (4:44 @4) 5.32 km (8:30 / km) +127m 7:36 / km
ahr:154 max:172 43c shoes: inov-8 X-Talon 190

running warm up/down 7:12 intensity: (59 @1) + (6:13 @2) 1.34 km (5:22 / km)
ahr:129 max:142 shoes: inov-8 X-Talon 190

Saturday Jan 24, 2015 #

7 AM

running warm up/down 25:36 intensity: (2:44 @0) + (5:46 @1) + (9:40 @2) + (7:26 @3) 3.03 km (8:27 / km) +55m 7:45 / km
ahr:129 max:157 shoes: inov-8 X-Talon 190

9 AM

stretching/blackroll/yoga (Beweglichkeitstest) 15:00 [0]

11 AM

running warm up/down 20:33 intensity: (23 @1) + (7:26 @2) + (11:57 @3) + (47 @4) 3.4 km (6:03 / km) +94m 5:19 / km
ahr:147 max:169 shoes: inov-8 X-Talon 190

running (x-country) hills (Crosstest) 25:59 intensity: (11 @0) + (3 @1) + (12 @2) + (36 @3) + (13:39 @4) + (11:18 @5) 5.9 km (4:24 / km) +195m 3:47 / km
ahr:188 max:196 shoes: inov-8 X-Talon 190

running warm up/down 21:11 intensity: (9:22 @2) + (11:49 @3) 3.61 km (5:52 / km) +54m 5:28 / km
ahr:145 max:159 shoes: inov-8 X-Talon 190

3 PM

orienteering long 1:12:16 intensity: (1 @0) + (9 @1) + (9 @2) + (8:06 @3) + (58:11 @4) + (5:40 @5) 10.11 km (7:09 / km) +243m 6:23 / km
ahr:174 max:192 22c shoes: inov-8 X-Talon 190

Friday Jan 23, 2015 #

7 PM

running warm up/down 9:47 intensity: (17 @1) + (37 @2) + (7:10 @3) + (1:43 @4) 2.19 km (4:28 / km)
ahr:157 max:168 shoes: inov-8 X-Talon 190

orienteering intervals (night) 23:55 intensity: (19 @1) + (32 @2) + (47 @3) + (3:19 @4) + (18:58 @5) 5.67 km (4:13 / km) +4m 4:12 / km
ahr:187 max:201 shoes: inov-8 X-Talon 190

running warm up/down 13:59 intensity: (1 @0) + (35 @1) + (2:00 @2) + (11:23 @3) 2.57 km (5:27 / km) +38m 5:04 / km
ahr:148 max:162 shoes: inov-8 X-Talon 190

Thursday Jan 22, 2015 #

strength 26:00 [2]

Wednesday Jan 21, 2015 #

5 PM

running 45:45 intensity: (9 @2) + (6:38 @3) + (37:20 @4) + (1:38 @5) 9.77 km (4:41 / km) +123m 4:24 / km
ahr:169 max:188 shoes: Salomon Speedcross 3 CS black

orienteering (night) 55:57 intensity: (5:38 @0) + (12:39 @1) + (21:19 @2) + (14:41 @3) + (1:40 @4) ***** 7.67 km (7:18 / km) +39m 7:07 / km
ahr:152 max:179 7c shoes: Salomon Speedcross 3 CS black

running 43:20 intensity: (13 @1) + (1:41 @2) + (39:54 @3) + (1:32 @4) 9.11 km (4:45 / km) +17m 4:43 / km
ahr:153 max:170 shoes: Salomon Speedcross 3 CS black

Tuesday Jan 20, 2015 #

1 PM

other sports (volleyball) 1:35:00 [1]
shoes: Asics Gel-Blade 2

5 PM

cycling 15:07 intensity: (6 @1) + (1:04 @2) + (5:05 @3) + (6:37 @4) + (2:15 @5) 6.21 km (24.6 kph) +61m
ahr:167 max:192

running warm up/down 20:08 intensity: (2:00 @1) + (2:12 @2) + (15:48 @3) + (8 @4) 3.27 km (6:10 / km) +21m 5:58 / km
ahr:146 max:164 shoes: Asics Gel-Lyte 33.3

running intervals 34:12 intensity: (1 @1) + (18 @2) + (4:42 @3) + (16:01 @4) + (13:10 @5) 8.65 km (3:57 / km) +39m 3:52 / km
ahr:178 max:192 shoes: Asics Gel-Lyte 33.3

running warm up/down 13:37 intensity: (2:03 @2) + (11:34 @3) 2.43 km (5:36 / km) +59m 4:59 / km
ahr:151 max:162 shoes: Asics Gel-Lyte 33.3

strength 40:00 [1]

cycling 18:30 [0] 6.63 km (21.5 kph) +33m
ahr:141 max:167

Monday Jan 19, 2015 #

Note
(rest day)

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