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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kEEly

In the 29 days ending Feb 29, 2012:

activity # timemileskm+m
  running47 31:12:49 240.4(7:47) 386.89(4:50) 2781
  orienteering15 8:30:50 52.07(9:49) 83.81(6:06) 1779
  core & stretching5 1:20:00
  running technique and strength1 30:00
  swimming1 18:00
  Total56 41:51:39 292.47 470.69 4560
  [1-5]54 39:48:00
averages - weight:76.1kg

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Wednesday Feb 29, 2012 #

9 AM

running (recovery) 25:00 [3] 5.0 km (5:00 / km)
shoes: Asics Nimbus 13

5 PM

running tempo 58:47 [4] 15.01 km (3:55 / km) +163m 3:43 / km
shoes: Asics Nimbus 13

core & stretching 15:00 [3]

Tuesday Feb 28, 2012 #

8 AM

running (easy) 25:00 [3] 5.0 km (5:00 / km)
shoes: Asics Nimbus 13

4 PM

running warm up/down 23:39 [3] 5.01 km (4:43 / km) +30m 4:35 / km
shoes: Asics Nimbus 13

running intervals 21:45 [5] 5.2 km (4:11 / km)
shoes: Nike Lunarspiders LT+2

running intervals 11:14 [5] 0.8 km (14:02 / km)
shoes: Nike Lunarspiders LT+2

running warm up/down 20:12 [3] 4.01 km (5:02 / km) +16m 4:56 / km
shoes: Asics Nimbus 13

Monday Feb 27, 2012 #

5 PM

running 1:08:19 [3] 15.01 km (4:33 / km) +36m 4:30 / km
shoes: Nike Vomero 6

Sunday Feb 26, 2012 #

7 AM

running warm up/down 9:58 intensity: (2 @0) + (12 @1) + (49 @2) + (6:33 @3) + (2:22 @4) 2.0 km (4:59 / km) +14m 4:49 / km
ahr:138 max:151

orienteering race 55:32 intensity: (4 @2) + (8 @3) + (16 @4) + (55:04 @5) 11.19 km (4:58 / km) +245m 4:28 / km
ahr:176 max:186

9 AM

running warm up/down 20:03 intensity: (12 @0) + (51 @1) + (3:23 @2) + (9:50 @3) + (5:47 @4) 3.5 km (5:44 / km) +35m 5:27 / km
ahr:134 max:153

7 PM

running (recovery) 30:00 [3] 6.0 km (5:00 / km)
shoes: Asics Nimbus 13

Saturday Feb 25, 2012 #

Event: BendiGo ToDay
 
9 AM

running (easy) 20:00 [3] 4.0 km (5:00 / km)
shoes: Asics Nimbus 13

6 PM

running warm up/down 15:06 intensity: (5 @0) + (9 @1) + (28 @2) + (7:27 @3) + (6:41 @4) + (16 @5) 3.09 km (4:53 / km) +45m 4:33 / km
ahr:143 max:164

orienteering race 14:37 intensity: (9 @2) + (8 @3) + (21 @4) + (13:59 @5) 3.3 km (4:26 / km) +49m 4:08 / km
ahr:178 max:185

running warm up/down 25:53 intensity: (5 @0) + (24 @1) + (4:57 @2) + (13:50 @3) + (6:37 @4) 4.51 km (5:44 / km) +42m 5:29 / km
ahr:136 max:153

Friday Feb 24, 2012 #

4 PM

running 1:35:42 intensity: (17 @2) + (19:09 @3) + (46:54 @4) + (29:22 @5) 17.1 km (5:36 / km) +705m 4:38 / km
ahr:155 max:177 shoes: Asics Nimbus 13

Thursday Feb 23, 2012 #

7 PM

running warm up/down 24:30 [3] 5.04 km (4:51 / km) +26m 4:44 / km
shoes: Asics Nimbus 13

8 PM

running race 15:30 [5] 5.0 km (3:06 / km)

9 PM

running warm up/down 30:14 [3] 6.0 km (5:02 / km) +41m 4:52 / km
shoes: Asics Nimbus 13

Wednesday Feb 22, 2012 #

9 AM

running 32:00 [3] 6.0 km (5:20 / km)
shoes: Asics Nimbus 13

5 PM

running 32:00 [3] 6.0 km (5:20 / km)
shoes: Asics Nimbus 13

core & stretching 15:00 [3]

Tuesday Feb 21, 2012 #

9 AM

running (Recovery) 28:00 [3] 6.0 km (4:40 / km)
shoes: Nike Vomero 6

4 PM

running warm up/down 21:57 [3] 4.82 km (4:33 / km) +20m 4:28 / km
shoes: Nike Vomero 6

running intervals 23:45 intensity: (1:24 @1) + (5:46 @2) + (2:36 @3) + (2:59 @4) + (11:00 @5) 4.0 km (5:56 / km)
ahr:149 max:185 shoes: Nike Lunarspiders LT+2

running warm up/down 21:42 intensity: (27 @2) + (15:54 @3) + (5:21 @4) 4.2 km (5:10 / km) +25m 5:01 / km
ahr:141 max:149 shoes: Nike Vomero 6

Monday Feb 20, 2012 #

10 AM

running (recovery) 49:09 [3] 10.01 km (4:55 / km)
shoes: Nike Vomero 6

5 PM

running (recovery) 36:40 [3] 8.11 km (4:31 / km)
shoes: Asics Nimbus 13

6 PM

core & stretching 20:00 [3]

Sunday Feb 19, 2012 #

11 AM

running long 1:50:11 intensity: (10 @0) + (10 @1) + (15 @2) + (22:19 @3) + (1:27:17 @4) 25.0 km (4:24 / km) +262m 4:11 / km
ahr:147 max:161 shoes: Asics Nimbus 13

Saturday Feb 18, 2012 #

5 PM

running warm up/down 23:50 [3] 5.1 km (4:40 / km) +6m 4:39 / km
shoes: Nike Vomero 6

running intervals 21:01 intensity: (8:01 @4) + (13:00 @5) 5.0 km (4:12 / km)

running warm up/down 25:05 [3] 5.07 km (4:57 / km) +6m 4:55 / km
shoes: Nike Vomero 6

Friday Feb 17, 2012 #

10 AM

running (recovery) 29:05 [3] 6.0 km (4:51 / km) +40m 4:41 / km
shoes: Nike Vomero 6

5 PM

running (recovery) 44:54 [3] 10.0 km (4:29 / km) +15m 4:27 / km
shoes: Nike Vomero 6

6 PM

swimming 18:00 [3]

Thursday Feb 16, 2012 #

10 AM

running (recovery) 46:22 [0] 10.0 km (4:38 / km) +112m 4:23 / km
shoes: Nike Vomero 6

5 PM

running warm up/down 23:57 [3] 5.13 km (4:40 / km) +6m 4:39 / km
shoes: Asics Nimbus 13

running intervals 42:44 intensity: (2:38 @2) + (8:49 @3) + (7:25 @4) + (23:52 @5) 4.5 km (9:30 / km)
ahr:156 max:179

running warm up/down 23:44 intensity: (6 @1) + (48 @2) + (13:33 @3) + (9:17 @4) 5.0 km (4:45 / km) +3m 4:44 / km
ahr:142 max:153 shoes: Asics Nimbus 13

8 PM

core & stretching 15:00 [3]

Wednesday Feb 15, 2012 #

9 AM

running long 1:33:37 intensity: (6 @0) + (12 @1) + (14 @2) + (2:39 @3) + (1:11:59 @4) + (18:27 @5) 21.01 km (4:27 / km) +235m 4:13 / km
ahr:157 max:169 shoes: Asics Nimbus 13

Tuesday Feb 14, 2012 #

9 AM

running (Recovery) 28:00 [3] 6.0 km (4:40 / km)
weight:76.6kg (injured) shoes: Asics Nimbus 13

6 PM

running warm up/down 23:30 [3] 5.02 km (4:41 / km) +30m 4:33 / km
shoes: Asics Nimbus 13

running tempo 9:16 intensity: (7 @0) + (9 @3) + (11 @4) + (8:49 @5) 3.0 km (3:05 / km)
ahr:185 max:193

running 14:23 intensity: (14 @3) + (4:25 @4) + (9:44 @5) 2.0 km (7:12 / km)
ahr:166 max:180 shoes: Asics Nimbus 13

running warm up/down 26:27 [2] 5.0 km (5:17 / km) +30m 5:08 / km
shoes: Asics Nimbus 13

Monday Feb 13, 2012 #

9 AM

running 47:00 [3] 10.0 km (4:42 / km)
(injured) shoes: Nike Vomero 6

6 PM

running (recovery) 47:03 [3] 10.01 km (4:42 / km) +109m 4:27 / km
weight:75.6kg (injured) shoes: Nike Vomero 6

Sunday Feb 12, 2012 #

Note
(injured) (rest day)

Saturday Feb 11, 2012 #

9 AM

orienteering 33:29 intensity: (7 @0) + (4 @1) + (11 @2) + (1:38 @3) + (7:46 @4) + (23:43 @5) 5.47 km (6:07 / km) +15m 6:02 / km
ahr:166 max:181

orienteering 9:10 intensity: (5 @0) + (48 @1) + (1:13 @2) + (6:47 @3) + (17 @4) 1.4 km (6:34 / km) +15m 6:14 / km
ahr:129 max:145

3 PM

running 31:09 intensity: (7 @0) + (10 @1) + (33 @2) + (5:06 @3) + (23:02 @4) + (2:11 @5) 7.54 km (4:08 / km) +1m 4:08 / km
ahr:149 max:176

Friday Feb 10, 2012 #

10 AM

orienteering 19:27 intensity: (10 @0) + (23 @1) + (2:37 @2) + (4:40 @3) + (8:14 @4) + (3:23 @5) 2.71 km (7:10 / km) +1m 7:10 / km
ahr:146 max:171

orienteering 30:11 intensity: (3 @0) + (1:23 @1) + (41 @2) + (1:51 @3) + (8:58 @4) + (17:15 @5) 4.4 km (6:52 / km) +105m 6:08 / km
ahr:159 max:176

running warm up/down 5:04 intensity: (3 @0) + (13 @1) + (19 @2) + (51 @3) + (3:38 @4) 0.79 km (6:26 / km) +14m 5:54 / km
ahr:145 max:157

12 PM

orienteering tempo 48:15 intensity: (4 @0) + (1:40 @1) + (6:31 @2) + (12:36 @3) + (6:34 @4) + (20:50 @5) 6.46 km (7:28 / km) +112m 6:53 / km
ahr:149 max:183

Thursday Feb 9, 2012 #

9 AM

running tempo 42:00 [3] 10.0 km (4:12 / km)

running technique and strength 30:00 [3]
shoes: Nike Vomero 6

4 PM

orienteering 57:15 intensity: (25 @0) + (2:19 @1) + (9:00 @2) + (26:06 @3) + (19:25 @4) 8.31 km (6:53 / km) +68m 6:37 / km
ahr:137 max:162

Wednesday Feb 8, 2012 #

8 AM

orienteering 37:46 intensity: (10 @0) + (3:32 @1) + (4:17 @2) + (9:04 @3) + (14:56 @4) + (5:47 @5) 4.73 km (7:59 / km) +272m 6:12 / km
ahr:142 max:169

12 PM

running warm up/down 11:20 intensity: (16 @0) + (5 @1) + (3:00 @2) + (6:35 @3) + (1:24 @4) 1.68 km (6:45 / km) +46m 5:56 / km
ahr:132 max:151

orienteering hills 16:56 intensity: (43 @1) + (2:19 @2) + (3:46 @3) + (4:06 @4) + (6:02 @5) 2.0 km (8:28 / km) +79m 7:04 / km
ahr:148 max:180

orienteering hills 15:13 intensity: (1:01 @1) + (3:40 @2) + (2:50 @3) + (2:27 @4) + (5:15 @5) 1.42 km (10:44 / km) +77m 8:27 / km
ahr:144 max:177 (injured)

running warm up/down 11:16 intensity: (5 @1) + (4:56 @2) + (4:26 @3) + (1:49 @4) 1.44 km (7:50 / km) +32m 7:03 / km
ahr:132 max:157

Tuesday Feb 7, 2012 #

1 PM

orienteering warm up/down 7:06 intensity: (7 @1) + (12 @2) + (1:13 @3) + (5:34 @4) 0.94 km (7:31 / km) +92m 5:03 / km
ahr:148 max:161

orienteering intervals 54:19 intensity: (13 @1) + (3:44 @2) + (12:13 @3) + (29:51 @4) + (8:18 @5) 5.31 km (10:14 / km) +451m 7:11 / km
ahr:150 max:170

Monday Feb 6, 2012 #

8 AM

running warm up/down 13:08 intensity: (18 @1) + (2:42 @2) + (6:41 @3) + (3:27 @4) 2.01 km (6:33 / km) +151m 4:46 / km
ahr:136 max:160 shoes: Nike Vomero 6

orienteering race 19:26 intensity: (2 @1) + (7 @2) + (8 @3) + (1:25 @4) + (17:44 @5) 2.87 km (6:46 / km) +115m 5:38 / km
ahr:175 max:187

running warm up/down 11:03 intensity: (4:29 @2) + (5:38 @3) + (56 @4) 1.49 km (7:24 / km) +87m 5:44 / km
ahr:131 max:154 shoes: Nike Vomero 6

12 PM

running 14:49 intensity: (13:15 @0) + (22 @2) + (12 @3) + (54 @4) + (6 @5) 3.06 km (4:51 / km) +26m 4:39 / km
ahr:145 max:172 shoes: Nike Vomero 6

orienteering race 15:15 intensity: (6 @2) + (8 @3) + (13 @4) + (14:48 @5) 4.07 km (3:45 / km) +19m 3:40 / km
ahr:180 max:188

running warm up/down 1:51 intensity: (1:14 @2) + (37 @3) 0.27 km (6:56 / km)
ahr:125 max:129 shoes: Nike Vomero 6

Sunday Feb 5, 2012 #

8 AM

running 16:42 intensity: (14:02 @0) + (1:51 @3) + (49 @4) 3.51 km (4:45 / km) +2m 4:45 / km
ahr:141 max:154 shoes: Nike Vomero 6

orienteering 18:18 intensity: (8 @2) + (9 @3) + (18 @4) + (17:43 @5) 5.07 km (3:36 / km) +5m 3:35 / km
ahr:179 max:186

running 12:34 intensity: (5:09 @2) + (7:25 @3) 1.85 km (6:48 / km) +3m 6:45 / km
ahr:127 max:137 shoes: Nike Vomero 6

3 PM

orienteering 27:15 intensity: (6 @0) + (35 @1) + (1:54 @2) + (8:14 @3) + (47 @4) + (15:39 @5) 6.69 km (4:04 / km) +13m 4:02 / km
ahr:159 max:187

running warm up/down 7:15 intensity: (12 @1) + (5:35 @2) + (1:28 @3) 0.99 km (7:21 / km) +5m 7:10 / km
ahr:123 max:133 shoes: Nike Vomero 6

Saturday Feb 4, 2012 #

Event: Sprint the Bay
 
8 AM

running 18:50 [0] 4.01 km (4:42 / km) +58m 4:23 / km
shoes: Nike Vomero 6

orienteering 15:20 intensity: (15 @0) + (4 @2) + (9 @3) + (13 @4) + (14:39 @5) 3.47 km (4:25 / km) +46m 4:08 / km
ahr:181 max:204

running 6:06 [0] 1.03 km (5:54 / km) +10m 5:38 / km
shoes: Nike Vomero 6

3 PM

running 12:30 intensity: (2 @0) + (18 @1) + (19 @2) + (5:01 @3) + (6:50 @4) 2.67 km (4:41 / km) +1m 4:41 / km
ahr:142 max:156 shoes: Nike Vomero 6

orienteering race 16:00 [3] 4.0 km (4:00 / km)

5 PM

running 14:41 intensity: (5 @1) + (28 @2) + (8:37 @3) + (5:31 @4) 3.02 km (4:52 / km) +4m 4:50 / km
ahr:142 max:148 shoes: Nike Vomero 6

Friday Feb 3, 2012 #

7 PM

running 22:24 [0] 5.01 km (4:28 / km) +35m 4:19 / km
shoes: Nike Vomero 6

Thursday Feb 2, 2012 #

8 AM

running (recovery) 28:37 [3] 6.01 km (4:46 / km) +42m 4:36 / km
shoes: Nike Vomero 6

4 PM

running warm up/down 14:49 [2] 3.21 km (4:37 / km) +3m 4:35 / km
shoes: Nike Vomero 6

running warm up/down 14:04 [2] 3.0 km (4:41 / km) +2m 4:40 / km
shoes: Nike Vomero 6

5 PM

running intervals 13:00 [3] 3.0 km (4:20 / km)

Wednesday Feb 1, 2012 #

3 PM

running long 1:23:23 [3] 18.05 km (4:37 / km) +207m 4:22 / km
shoes: Asics Nimbus 13

6 PM

core & stretching 15:00 [3]

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