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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: comodoe

In the 7 days ending Dec 6, 2015:

activity # timemileskm+m
  running4 2:53:30 22.58(7:41) 36.35(4:46) 264
  orienteering3 2:45:36 15.03(11:01) 24.19(6:51) 63476c
  cycling3 1:36:00 6.05 9.73 10
  other sports1 1:15:00
  strength1 35:00
  Total10 9:05:06 43.66 70.27 90876c
  [1-5]10 9:04:55
averages - sleep:7.7

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MoTuWeThFrSaSu

Sunday Dec 6, 2015 #

11 AM

orienteering 1:09:29 intensity: (7 @0) + (16:49 @1) + (22:42 @2) + (26:49 @3) + (3:02 @4) 7.4 km (9:23 / km) +300m 7:48 / km
ahr:157 max:180 17c slept:8.0 shoes: inov-8 X-Talon 212

Saturday Dec 5, 2015 #

10 AM

running warm up/down 24:35 intensity: (4 @0) + (11:35 @1) + (11:52 @2) + (1:04 @3) 3.53 km (6:58 / km) +40m 6:36 / km
ahr:146 max:172 slept:8.0 shoes: Asics Gel-Lyte 33.3

running tempo (Bahntest) 9:58 intensity: (14 @1) + (4 @2) + (7 @3) + (2:07 @4) + (7:26 @5) 3.08 km (3:14 / km) +2m 3:14 / km
ahr:191 max:199 shoes: Asics Gel-Lyte 33.3

cycling (football) 14:03 intensity: (31 @1) + (1:49 @2) + (5:38 @3) + (6:05 @4) 1.62 km (6.9 kph)
ahr:171 max:190 shoes: inov-8 X-Talon 212

running warm up/down 14:19 intensity: (9:13 @1) + (3:38 @2) + (1:28 @3) 2.29 km (6:15 / km) +47m 5:40 / km
ahr:144 max:164 shoes: inov-8 X-Talon 212

2 PM

orienteering intervals (sprint relay) 26:56 intensity: (3:46 @1) + (51 @2) + (4:23 @3) + (14:51 @4) + (3:05 @5) 4.41 km (6:06 / km) +150m 5:13 / km
ahr:174 max:195 27c shoes: inov-8 X-Talon 212

orienteering warm up/down 8:31 intensity: (3:25 @1) + (4:31 @2) + (35 @3) 1.01 km (8:24 / km) +35m 7:10 / km
ahr:147 max:164 8c shoes: inov-8 X-Talon 212

Friday Dec 4, 2015 #

6 PM

running 30:01 intensity: (9:50 @1) + (16:02 @2) + (4:09 @3) 5.47 km (5:29 / km) +146m 4:51 / km
ahr:150 max:171 slept:6.0 shoes: Asics Gel-Lyte 33.3

Thursday Dec 3, 2015 #

Note
slept:6.5

8 PM

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

10 PM

cycling (badminton) 1:00:00 [3]
shoes: Asics Gel-Blade 2

Wednesday Dec 2, 2015 #

5 PM

cycling 10:01 intensity: (6:00 @1) + (2:34 @2) + (1:27 @3) 4.06 km (24.3 kph) +3m
ahr:145 max:170

orienteering 1:00:40 intensity: (12:35 @1) + (25:34 @2) + (18:26 @3) + (4:05 @4) 11.36 km (5:20 / km) +149m 5:01 / km
ahr:157 max:184 24c slept:9.0 shoes: Salomon Speedcross 3 CS red

cycling 11:56 intensity: (11:37 @1) + (19 @2) 4.05 km (20.4 kph) +7m
ahr:126 max:147

Tuesday Dec 1, 2015 #

3 PM

running intervals 40:16 intensity: (7:22 @1) + (3:36 @2) + (3:38 @3) + (25:40 @4) 9.8 km (4:07 / km) +5m 4:06 / km
ahr:175 max:190 slept:8.0 shoes: Asics Gel-Lyte 33.3

7 PM

strength 35:00 [2]

Monday Nov 30, 2015 #

8 PM

running 54:21 intensity: (51 @1) + (28:49 @2) + (24:41 @3) 12.18 km (4:28 / km) +24m 4:25 / km
ahr:161 max:175 slept:8.5 shoes: Asics Gel-Lyte 33.3

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