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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: comodoe

In the 7 days ending Dec 18, 2016:

activity # timemileskm+m
  running5 2:57:03 22.02(8:02) 35.44(5:00) 254
  orienteering3 2:54:17 19.07(9:08) 30.68(5:41) 48928c
  strength2 1:28:37
  running (x-country)1 25:01 3.66(6:50) 5.89(4:15) 116
  stretching/blackroll/yoga2 22:00
  Total6 8:06:58 44.75 72.01 85928c
  [1-5]6 7:44:58

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MoTuWeThFrSaSu

Sunday Dec 18, 2016 #

4 PM

running warm up/down 25:01 intensity: (13:04 @1) + (9:04 @2) + (2:53 @3) 3.91 km (6:24 / km) +44m 6:03 / km
ahr:145 max:173 shoes: Salomon Speedcross 3 CS red

running (x-country) tempo 25:01 intensity: (19 @1) + (13 @2) + (7:07 @3) + (17:22 @4) 5.89 km (4:15 / km) +116m 3:52 / km
ahr:178 max:188 shoes: Salomon Speedcross 3 CS red

running warm up/down 5:57 intensity: (31 @1) + (4:24 @2) + (1:02 @3) 1.19 km (4:59 / km)
ahr:155 max:163 shoes: Salomon Speedcross 3 CS red

Saturday Dec 17, 2016 #

3 PM

orienteering 1:11:05 intensity: (10:04 @1) + (29:44 @2) + (16:44 @3) + (12:07 @4) + (2:26 @5) 12.66 km (5:37 / km) +396m 4:51 / km
ahr:161 max:194 shoes: Salomon Speedcross 3 CS red

Friday Dec 16, 2016 #

Note
(rest day)

Thursday Dec 15, 2016 #

7 PM

running 16:22 intensity: (54 @1) + (9:34 @2) + (5:54 @3) 3.51 km (4:40 / km) +24m 4:31 / km
ahr:158 max:170 shoes: Asics Gel-Super J33.2

strength (rockgympa) 50:00 [2]

stretching/blackroll/yoga 10:00 [0]

running 19:59 intensity: (17:53 @1) + (1:37 @2) + (29 @3) 3.87 km (5:10 / km) +25m 5:00 / km
ahr:139 max:170 shoes: Asics Gel-Super J33.2

Wednesday Dec 14, 2016 #

6 PM

running warm up/down 3:27 intensity: (1:25 @1) + (2:02 @2) 0.39 km (8:47 / km)
ahr:146 max:157 shoes: inov-8 X-Talon 200

orienteering (night) 57:58 intensity: (19 @1) + (11 @2) + (4:41 @3) + (52:47 @4) 10.7 km (5:25 / km) +26m 5:21 / km
ahr:182 max:190 shoes: inov-8 X-Talon 200

Tuesday Dec 13, 2016 #

5 PM

running warm up/down 13:48 intensity: (3:18 @1) + (9:55 @2) + (35 @3) 2.76 km (5:00 / km) +31m 4:44 / km
ahr:152 max:162 shoes: inov-8 X-Talon 200

orienteering (night) 45:14 intensity: (59 @1) + (11:47 @2) + (23:29 @3) + (8:59 @4) 7.33 km (6:10 / km) +67m 5:54 / km
ahr:166 max:181 28c shoes: inov-8 X-Talon 200

running warm up/down 13:17 intensity: (4:53 @1) + (8:24 @2) 2.69 km (4:56 / km) +12m 4:49 / km
ahr:149 max:160 shoes: inov-8 X-Talon 200

Monday Dec 12, 2016 #

5 PM

running warm up/down 22:49 intensity: (1:35 @1) + (14:05 @2) + (7:09 @3) 4.52 km (5:03 / km) +48m 4:47 / km
ahr:156 max:170 shoes: Asics Gel-Super J33.2

running intervals (extensiv) 31:02 intensity: (1:10 @1) + (3:37 @2) + (3:35 @3) + (20:11 @4) + (2:29 @5) 7.65 km (4:03 / km) +45m 3:56 / km
ahr:179 max:193 shoes: Asics Gel-Super J33.2

running warm up/down 6:00 intensity: (23 @1) + (5:16 @2) + (21 @3) 1.08 km (5:33 / km)
ahr:150 max:162 shoes: Asics Gel-Super J33.2

strength 38:37 intensity: (28:37 @1) + (10:00 @2)

stretching/blackroll/yoga 12:00 [0]

running warm up/down 19:21 intensity: (1:31 @1) + (15:32 @2) + (2:18 @3) 3.86 km (5:01 / km) +25m 4:51 / km
ahr:155 max:166 shoes: Asics Gel-Super J33.2

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