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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: comodoe

In the 7 days ending Apr 5, 2015:

activity # timemileskm+m
  orienteering12 9:33:30 55.52(10:20) 89.35(6:25) 483266c
  running6 1:17:39 7.52(10:20) 12.1(6:25) 9
  strength2 36:00
  Total14 11:27:09 63.03 101.44 492266c
  [1-5]14 11:11:09

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MoTuWeThFrSaSu

Sunday Apr 5, 2015 #

11 AM

running warm up/down 13:00 intensity: (12:05 @1) + (55 @2) 2.2 km (5:55 / km) +9m 5:48 / km
ahr:138 max:153 shoes: inov-8 X-Talon 212

orienteering (middle) 36:16 intensity: (20 @1) + (18 @2) + (13:23 @3) + (22:15 @4) 5.59 km (6:29 / km) +78m 6:04 / km
ahr:176 max:189 11c shoes: inov-8 X-Talon 212

3 PM

orienteering (multi technique) 33:35 intensity: (7:32 @1) + (9:01 @2) + (10:51 @3) + (6:11 @4) 5.08 km (6:37 / km) +23m 6:28 / km
ahr:160 max:187 17c shoes: inov-8 X-Talon 212

orienteering (corridor) 16:00 [0] 1.33 km (12:01 / km) +1m 11:58 / km
ahr:128 max:153

Saturday Apr 4, 2015 #

10 AM

orienteering (multi technique) 52:13 intensity: (4:59 @1) + (16:11 @2) + (25:45 @3) + (5:18 @4) 6.72 km (7:46 / km) +106m 7:12 / km
ahr:162 max:182 31c shoes: Salomon Speedcross 3 CS red

3 PM

orienteering intervals (9 x 700m) 55:37 intensity: (32 @1) + (11:00 @2) + (20:02 @3) + (24:03 @4) 9.61 km (5:47 / km) +127m 5:26 / km
ahr:167 max:189 27c shoes: Salomon Speedcross 3 CS red

running warm up/down 12:00 [1] 2.0 km (6:00 / km)
shoes: Salomon Speedcross 3 CS red

Friday Apr 3, 2015 #

10 AM

orienteering (corridor) 45:36 intensity: (1:28 @1) + (7:45 @2) + (21:09 @3) + (15:14 @4) 8.08 km (5:39 / km) +66m 5:25 / km
ahr:163 max:186 13c shoes: Salomon Speedcross 3 CS red

running warm up/down 13:04 [1] 1.21 km (10:48 / km)
ahr:142 max:161 shoes: Salomon Speedcross 3 CS red

3 PM

orienteering (contours) 1:04:35 intensity: (7:13 @1) + (15:21 @2) + (35:10 @3) + (6:51 @4) 9.18 km (7:02 / km) +3m 7:02 / km
ahr:162 max:182 20c shoes: Salomon Speedcross 3 CS red

9 PM

orienteering (night) 16:06 intensity: (1:28 @3) + (13:48 @4) + (50 @5) 3.11 km (5:11 / km) +54m 4:46 / km
ahr:162 max:192 23c shoes: Salomon Speedcross 3 CS red

running warm up/down 11:12 [1] 1.6 km (7:00 / km)
ahr:133 max:166 shoes: Salomon Speedcross 3 CS red

Thursday Apr 2, 2015 #

10 AM

orienteering (compass) 56:55 intensity: (1:31 @1) + (5:34 @2) + (26:49 @3) + (23:01 @4) 9.66 km (5:54 / km) +11m 5:52 / km
ahr:168 max:187 31c shoes: Salomon Speedcross 3 CS red

running warm up/down 9:37 [1] 1.66 km (5:48 / km)
shoes: Salomon Speedcross 3 CS red

3 PM

orienteering (contours) 47:30 intensity: (1:51 @1) + (10:58 @2) + (15:30 @3) + (19:11 @4) 7.62 km (6:14 / km) +14m 6:10 / km
ahr:169 max:188 30c shoes: Salomon Speedcross 3 CS red

Wednesday Apr 1, 2015 #

Note
(rest day)

4 PM

running 18:46 [1] 3.43 km (5:28 / km)
shoes: Salomon Speedcross 3 CS red

strength 16:00 [1]

Tuesday Mar 31, 2015 #

11 AM

orienteering (one-man-relay) 53:00 [4] 10.36 km (5:07 / km)
28c shoes: inov-8 X-Talon 212

Monday Mar 30, 2015 #

10 AM

orienteering (corridor) 53:41 [3] *** 6.83 km (7:52 / km)
ahr:164 max:182 14c shoes: inov-8 X-Talon 212

3 PM

orienteering (multi technique) 42:26 [3] **** 6.17 km (6:53 / km)
ahr:178 max:191 21c shoes: inov-8 X-Talon 212

8 PM

strength 20:00 [1]

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