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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: comodoe

In the 7 days ending Jul 10, 2016:

activity # timemileskm+m
  running5 4:55:03 39.36(7:30) 63.35(4:39) 356
  orienteering3 1:29:26 8.26(10:50) 13.29(6:44) 15616c
  cycling3 1:13:53 18.06(14.7/h) 29.07(23.6/h) 194
  strength1 25:00
  Total7 8:03:22 65.69 105.71 70616c
  [1-5]7 7:54:37

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MoTuWeThFrSaSu

Sunday Jul 10, 2016 #

6 PM

cycling 7:11 intensity: (5:51 @1) + (1:20 @2) 3.16 km (26.4 kph) +3m
ahr:135 max:157

running long 1:37:00 intensity: (2:13 @1) + (29:15 @2) + (58:03 @3) + (7:29 @4) 20.01 km (4:51 / km) +240m 4:34 / km
ahr:164 max:188 shoes: Saucony Breakthru 2

cycling 8:45 [0] 3.19 km (21.9 kph) +7m
ahr:138 max:149

Saturday Jul 9, 2016 #

6 PM

cycling 18:04 intensity: (7:28 @1) + (6:38 @2) + (1:04 @3) + (1:14 @4) + (1:40 @5) 6.67 km (22.2 kph) +74m
ahr:151 max:211

orienteering 50:36 intensity: (28:59 @1) + (14:21 @2) + (7:16 @3) 5.92 km (8:33 / km) +133m 7:41 / km
ahr:145 max:174 16c shoes: Bagheera Ultra

cycling 15:07 intensity: (12:40 @1) + (2:27 @2) 7.01 km (27.8 kph) +35m
ahr:127 max:158

Friday Jul 8, 2016 #

4 PM

running warm up/down 30:00 intensity: (11:01 @1) + (14:35 @2) + (3:24 @3) + (1:00 @4) 5.7 km (5:16 / km) +6m 5:14 / km
ahr:148 max:180 shoes: Saucony Breakthru 2

running tempo 32:51 intensity: (15 @1) + (13 @2) + (33 @3) + (30:25 @4) + (1:25 @5) 9.0 km (3:39 / km) +3m 3:39 / km
ahr:185 max:192 shoes: Saucony Breakthru 2

running warm up/down 13:00 intensity: (20 @1) + (12:34 @2) + (6 @3) 2.44 km (5:20 / km) +4m 5:17 / km
ahr:155 max:162 shoes: Saucony Breakthru 2

Thursday Jul 7, 2016 #

4 PM

cycling 24:46 intensity: (21:05 @1) + (3:41 @2) 9.04 km (21.9 kph) +75m
ahr:123 max:161

running intervals (Cross Training) 7:33 [3] 1.85 km (4:05 / km) +7m 4:00 / km
ahr:160 max:173 shoes: Salomon Speedcross 3 CS red

strength 5:00 [2]
ahr:121 max:167

running 7:21 [3] 1.83 km (4:01 / km) +6m 3:57 / km
ahr:169 max:181 shoes: Salomon Speedcross 3 CS red

strength 5:00 [2]
ahr:129 max:177

running 7:16 [4] 1.86 km (3:54 / km) +7m 3:50 / km
ahr:173 max:182 shoes: Salomon Speedcross 3 CS red

strength 5:00 [2]
ahr:144 max:179

running 6:54 [4] 1.83 km (3:46 / km) +7m 3:42 / km
ahr:180 max:190 shoes: Salomon Speedcross 3 CS red

strength 5:00 [2]
ahr:131 max:187

running 6:48 [4] 1.87 km (3:38 / km) +9m 3:33 / km
ahr:177 max:188 shoes: Salomon Speedcross 3 CS red

strength 5:00 [2]
ahr:143 max:188

orienteering 23:22 intensity: (11:19 @1) + (11:26 @2) + (37 @3) 3.68 km (6:21 / km) +19m 6:11 / km
ahr:146 max:166 shoes: Salomon Speedcross 3 CS red

Wednesday Jul 6, 2016 #

6 PM

orienteering (sprint) 15:28 intensity: (17 @1) + (51 @2) + (6:38 @3) + (7:42 @4) 3.69 km (4:11 / km) +4m 4:10 / km
ahr:173 max:183 (rest day) shoes: Saucony Breakthru 2

Tuesday Jul 5, 2016 #

8 AM

Note

5 PM

running warm up/down 30:01 intensity: (21:08 @1) + (8:53 @2) 4.23 km (7:06 / km) +37m 6:48 / km
ahr:119 max:152 shoes: inov-8 X-Talon 200

running intervals 24:18 intensity: (27 @1) + (2:15 @2) + (4:56 @3) + (16:35 @4) + (5 @5) 6.18 km (3:56 / km) +27m 3:51 / km
ahr:178 max:191 shoes: inov-8 X-Talon 200

running warm up/down 4:00 intensity: (52 @1) + (1:42 @2) + (1:26 @3) 0.86 km (4:40 / km)
ahr:157 max:172 shoes: inov-8 X-Talon 200

Monday Jul 4, 2016 #

8 AM

Note

5 PM

running 28:01 intensity: (19:48 @1) + (8:02 @2) + (11 @3) 5.7 km (4:55 / km) +3m 4:54 / km
ahr:144 max:170 shoes: Saucony Breakthru 2

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