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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: comodoe

In the 7 days ending Jul 3, 2016:

activity # timemileskm+m
  cycling7 5:53:36 79.55(13.5/h) 128.02(21.7/h) 1367
  running6 5:51:33 42.79(8:13) 68.86(5:06) 966
  orienteering2 1:34:45 7.82(12:07) 12.58(7:32) 25828c
  strength1 30:00
  Total12 13:49:54 130.16 209.46 259128c
  [1-5]12 12:26:28

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MoTuWeThFrSaSu

Sunday Jul 3, 2016 #

8 AM

running 19:32 [1] 4.01 km (4:53 / km) +5m 4:51 / km
shoes: Saucony Breakthru 2

6 PM

running 1:09:20 intensity: (53:30 @1) + (15:37 @2) + (13 @3) 13.83 km (5:01 / km) +16m 4:59 / km
ahr:142 max:165 shoes: Saucony Breakthru 2

Saturday Jul 2, 2016 #

11 AM

running warm up/down 5:56 intensity: (3:04 @1) + (1:37 @2) + (1:15 @3) 0.74 km (8:02 / km) +20m 7:05 / km
ahr:152 max:165 shoes: inov-8 X-Talon 200

running race 1:23:59 intensity: (10 @1) + (2:26 @2) + (16:55 @3) + (1:03:11 @4) + (1:17 @5) 18.88 km (4:27 / km) +567m 3:52 / km
ahr:180 max:193 shoes: inov-8 X-Talon 200

running warm up/down 15:24 intensity: (14:08 @1) + (1:16 @2) 2.62 km (5:53 / km) +62m 5:16 / km
ahr:138 max:152 shoes: inov-8 X-Talon 200

Friday Jul 1, 2016 #

10 AM

cycling 1:44:40 [1] 38.12 km (21.9 kph) +399m

6 PM

running intervals 25:00 intensity: (11:39 @1) + (6:44 @2) + (6:30 @3) + (7 @4) 4.3 km (5:49 / km) +1m 5:48 / km
ahr:147 max:177 shoes: Asics Gel-Fuji Runnegade 2

Thursday Jun 30, 2016 #

6 AM

running 1:00:41 intensity: (30:00 @1) + (24:00 @2) + (6:41 @3) 12.16 km (5:00 / km) +162m 4:41 / km
shoes: inov-8 X-Talon 200

9 AM

cycling 37:09 [2] 15.42 km (24.9 kph) +151m

6 PM

cycling 16:00 [0] 6.3 km (23.6 kph)

orienteering 36:41 [1] 4.99 km (7:22 / km) +86m 6:46 / km
15c shoes: Asics Gel-Fuji Runnegade 2

cycling 17:00 [0] 6.3 km (22.2 kph)

Wednesday Jun 29, 2016 #

5 PM

cycling 31:03 intensity: (13:10 @1) + (12:32 @2) + (5:21 @3) 12.36 km (23.9 kph) +105m
ahr:147 max:175

orienteering (contours) 58:04 intensity: (6:33 @1) + (14:47 @2) + (28:14 @3) + (8:30 @4) 7.6 km (7:38 / km) +172m 6:52 / km
ahr:164 max:183 13c shoes: inov-8 X-Talon 200

cycling 26:26 [0] 6.47 km (14.7 kph) +105m

Tuesday Jun 28, 2016 #

2 PM

cycling 38:46 intensity: (12:26 @1) + (13:48 @2) + (12:26 @3) + (6 @4) 15.24 km (23.6 kph) +213m
ahr:152 max:176

5 PM

cycling 30:24 [1] 9.19 km (18.1 kph) +117m
ahr:107 max:185

running warm up/down 20:23 intensity: (13:22 @1) + (5:53 @2) + (1:08 @3) 3.15 km (6:29 / km) +46m 6:02 / km
ahr:140 max:174 shoes: inov-8 X-Talon 200

running intervals 41:05 intensity: (14:04 @1) + (5:48 @2) + (6:44 @3) + (13:23 @4) + (1:06 @5) 7.53 km (5:27 / km) +84m 5:10 / km
ahr:161 max:192 shoes: inov-8 X-Talon 200

running warm up/down 10:13 intensity: (8:46 @1) + (1:08 @2) + (19 @3) 1.65 km (6:12 / km) +3m 6:08 / km
ahr:136 max:163 shoes: inov-8 X-Talon 200

strength 30:00 intensity: (5:00 @0) + (5:00 @1) + (20:00 @2)

cycling 19:00 [0] 6.7 km (21.2 kph) +14m

Monday Jun 27, 2016 #

6 PM

cycling 33:08 intensity: (9:12 @1) + (6:33 @2) + (10:52 @3) + (6:31 @4) 11.91 km (21.6 kph) +263m
ahr:157 max:186

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