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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: comodoe

In the 7 days ending May 28, 2017:

activity # timemileskm+m
  running6 2:40:09 19.45(8:14) 31.3(5:07) 401
  orienteering3 2:32:24 14.7(10:22) 23.65(6:27) 83062c
  strength3 1:28:37
  stretching/blackroll/yoga1 10:00
  Total8 6:51:10 34.15 54.96 123162c
  [1-5]8 6:41:09

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MoTuWeThFrSaSu

Sunday May 28, 2017 #

9 AM

running warm up/down 5:00 intensity: (1 @1) + (2:07 @2) + (2:50 @3) + (2 @4) 0.69 km (7:18 / km) +63m 5:00 / km
ahr:163 max:176 shoes: inov-8 X-Talon 212

orienteering long 1:25:01 intensity: (14 @1) + (7:05 @2) + (26:34 @3) + (49:10 @4) + (1:58 @5) 11.48 km (7:24 / km) +562m 5:57 / km
ahr:176 max:205 22c shoes: inov-8 X-Talon 212

running warm up/down 3:49 intensity: (51 @1) + (2:58 @2) 0.72 km (5:17 / km)
ahr:149 max:160 shoes: inov-8 X-Talon 212

Saturday May 27, 2017 #

5 PM

strength 20:00 [1]

Friday May 26, 2017 #

10 AM

running warm up/down 11:03 intensity: (1 @0) + (9:50 @1) + (1:12 @2) 1.15 km (9:37 / km) +2m 9:32 / km
ahr:124 max:154 shoes: inov-8 X-Talon 212

orienteering race (relay) 18:57 intensity: (18 @1) + (5 @2) + (7 @3) + (10:44 @4) + (7:43 @5) 3.52 km (5:23 / km) +75m 4:52 / km
ahr:187 max:195 15c shoes: inov-8 X-Talon 212

5 PM

running 45:26 intensity: (3:43 @1) + (24:57 @2) + (16:46 @3) 10.02 km (4:32 / km) +170m 4:11 / km
ahr:158 max:175 shoes: Asics Gel-Fuji Runnegade 2

Thursday May 25, 2017 #

1 PM

running warm up/down 13:53 intensity: (6:04 @1) + (6:34 @2) + (1:15 @3) 1.68 km (8:14 / km) +48m 7:13 / km
ahr:138 max:169 shoes: inov-8 X-Talon 212

orienteering race 48:26 intensity: (19 @1) + (5 @2) + (2:25 @3) + (39:19 @4) + (6:18 @5) 8.66 km (5:36 / km) +193m 5:02 / km
ahr:185 max:193 25c shoes: inov-8 X-Talon 212

Wednesday May 24, 2017 #

Note
(rest day)

Tuesday May 23, 2017 #

6 PM

running warm up/down 13:41 intensity: (9 @1) + (6:42 @2) + (6:45 @3) + (5 @4) 2.34 km (5:51 / km) +39m 5:24 / km
ahr:161 max:176 shoes: inov-8 X-Talon 200

running intervals 36:41 intensity: (1:16 @1) + (7:47 @2) + (4:09 @3) + (19:10 @4) + (4:19 @5) 8.42 km (4:21 / km) +75m 4:10 / km
ahr:176 max:193 shoes: inov-8 X-Talon 200

running warm up/down 7:35 intensity: (5:53 @1) + (1:42 @2) 1.3 km (5:51 / km)
ahr:143 max:154 shoes: inov-8 X-Talon 200

strength 23:37 [1]

stretching/blackroll/yoga 10:00 [0]

Monday May 22, 2017 #

8 AM

running (BBA) 23:01 intensity: (2:04 @1) + (20:52 @2) + (5 @3) 4.98 km (4:37 / km) +4m 4:36 / km
ahr:151 max:162 shoes: Saucony Breakthru 2

8 PM

strength 45:00 intensity: (20:00 @1) + (25:00 @2)

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