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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: comodoe

In the 7 days ending Sep 20, 2015:

activity # timemileskm+m
  running5 3:36:06 28.56(7:34) 45.96(4:42) 565
  cycling3 1:54:22 27.75(14.6/h) 44.66(23.4/h) 436
  orienteering1 59:07 4.95(11:57) 7.96(7:26) 14520c
  strength1 34:39
  Total7 7:04:14 61.26 98.58 114620c
  [1-5]7 6:19:11

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Sunday Sep 20, 2015 #

Note
(rest day)

Saturday Sep 19, 2015 #

6 PM

running 43:23 intensity: (2:19 @1) + (24:37 @2) + (16:27 @3) 9.78 km (4:26 / km) +73m 4:17 / km
ahr:158 max:172 shoes: Salomon Speedcross 3 CS red

Friday Sep 18, 2015 #

9 AM

running long 1:20:00 [3] 17.03 km (4:42 / km) +160m 4:29 / km
shoes: inov-8 X-Talon 190

6 PM

running (regeneration) 27:01 intensity: (19:50 @1) + (7:11 @2) 4.93 km (5:29 / km) +44m 5:15 / km
ahr:142 max:156 shoes: Salomon Speedcross 3 CS red

Thursday Sep 17, 2015 #

7 AM

cycling 37:27 intensity: (1:19 @0) + (30:40 @1) + (5:17 @2) + (11 @3) 15.41 km (24.7 kph) +128m
ahr:131 max:163

5 PM

running tempo (Tempowechsel) 26:19 intensity: (20:09 @3) + (2:13 @4) + (3:57 @5) 6.38 km (4:07 / km) +49m 3:58 / km
shoes: inov-8 X-Talon 190

Wednesday Sep 16, 2015 #

5 PM

cycling 18:21 intensity: (9:42 @1) + (5:44 @2) + (2:55 @3) 6.93 km (22.7 kph) +85m
ahr:144 max:175

orienteering (contours) 59:07 intensity: (11:32 @1) + (8:19 @2) + (23:18 @3) + (15:58 @4) 7.96 km (7:26 / km) +145m 6:48 / km
ahr:163 max:186 20c shoes: Salomon Speedcross 3 CS red

cycling 25:03 [0] 9.46 km (22.7 kph) +128m
ahr:135 max:159

Tuesday Sep 15, 2015 #

5 PM

cycling 14:50 intensity: (2:54 @1) + (6:13 @2) + (4:14 @3) + (1:29 @4) 6.42 km (26.0 kph) +63m
ahr:158 max:181

running warm up/down 16:02 intensity: (9:08 @1) + (6:42 @2) + (12 @3) 2.3 km (6:59 / km) +59m 6:11 / km
ahr:139 max:161 shoes: inov-8 X-Talon 190

running hills 20:04 intensity: (11 @1) + (5 @2) + (23 @3) + (4:19 @4) + (15:06 @5) 5.0 km (4:01 / km) +180m 3:24 / km
ahr:191 max:200 shoes: inov-8 X-Talon 190

running warm up/down 3:17 [1] 0.55 km (5:59 / km)
ahr:124 max:129 shoes: inov-8 X-Talon 190

strength 34:39 [2]

cycling 18:41 [0] 6.44 km (20.7 kph) +32m

Monday Sep 14, 2015 #

Note
(rest day)

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