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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: comodoe

In the 7 days ending Mar 5, 2017:

activity # timemileskm+m
  alternative endurance3 3:27:00
  orienteering4 3:10:14 23.36(8:09) 37.6(5:04) 138113c
  strength2 1:42:00
  running3 1:10:39 6.65(10:37) 10.71(6:36) 62
  stretching/blackroll/yoga3 30:00
  Total8 9:59:53 30.02 48.31 200113c
  [1-5]8 9:29:53
averages - sleep:6.9

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MoTuWeThFrSaSu

Sunday Mar 5, 2017 #

9 AM

running warm up/down 8:03 [1] 1.18 km (6:51 / km) +23m 6:14 / km
ahr:127 max:145 slept:8.2 shoes: inov-8 X-Talon 200

orienteering race (long) 1:16:18 intensity: (54 @1) + (47 @2) + (21:15 @3) + (53:22 @4) 14.81 km (5:09 / km) +109m 4:58 / km
ahr:177 max:185 38c shoes: inov-8 X-Talon 200

running warm up/down 2:00 [1] 0.25 km (7:56 / km) +1m 7:47 / km
ahr:122 max:132 shoes: inov-8 X-Talon 200

Saturday Mar 4, 2017 #

10 AM

running warm up/down 13:15 intensity: (8:34 @1) + (3:45 @2) + (56 @3) 2.08 km (6:23 / km) +13m 6:11 / km
ahr:140 max:174 slept:6.5 shoes: inov-8 X-Talon 200

orienteering race (middle) 28:00 intensity: (14 @1) + (8 @2) + (33 @3) + (23:00 @4) + (4:05 @5) 6.09 km (4:36 / km) +10m 4:34 / km
ahr:186 max:193 20c shoes: inov-8 X-Talon 200

running warm up/down 28:19 [1] 4.26 km (6:39 / km) +15m 6:32 / km
ahr:134 max:145 shoes: inov-8 X-Talon 200

3 PM

orienteering 25:44 [1] 4.21 km (6:07 / km) +5m 6:05 / km
23c

Friday Mar 3, 2017 #

Event: Pan-Våren, natt/medel/lång
 
7 PM

running warm up/down 19:02 intensity: (6:30 @1) + (7:32 @2) + (5:00 @3) 2.95 km (6:27 / km) +10m 6:21 / km
ahr:151 max:170 slept:5.5 shoes: inov-8 X-Talon 200

orienteering race (night) 1:00:12 intensity: (34 @1) + (7 @2) + (10 @3) + (20:23 @4) + (38:58 @5) 12.5 km (4:49 / km) +14m 4:47 / km
ahr:190 max:197 32c shoes: inov-8 X-Talon 200

Thursday Mar 2, 2017 #

7 PM

alternative endurance (crosstrainer) 27:00 [3]
slept:7.5 shoes: Asics Gel-Super J33.2

strength (rockgympa) 51:00 [2]

stretching/blackroll/yoga 12:00 [0]

Wednesday Mar 1, 2017 #

5 PM

alternative endurance (spinning) 1:00:00 intensity: (20:00 @1) + (20:00 @2) + (20:00 @3)
slept:6.0

alternative endurance (crosstrainer) 30:00 [3]
shoes: Asics Gel-Super J33.2

Tuesday Feb 28, 2017 #

6 PM

alternative endurance warm up/down (spinning) 20:00 [2]
slept:7.0

alternative endurance (crosstrainer) 1:00:00 [3]
ahr:160 max:170 shoes: Asics Gel-Super J33.2

alternative endurance warm up/down (spinning) 10:00 [1]

stretching/blackroll/yoga 9:00 [0]

Monday Feb 27, 2017 #

6 PM

strength (rockgympa) 51:00 [2]
slept:7.5

stretching/blackroll/yoga 9:00 [0]

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