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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kEEly

In the 30 days ending Apr 30, 2012:

activity # timemileskm+m
  running36 27:06:46 217.88(7:28) 350.65(4:38) 2564
  orienteering13 10:30:42 71.22(8:51) 114.61(5:30) 2014
  core & stretching2 35:00
  Total40 38:12:28 289.1 465.26 4578
  [1-5]40 37:21:54
averages - rhr:42 weight:77.4kg

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Monday Apr 30, 2012 #

4 PM

running 1:13:36 intensity: (10 @0) + (9 @1) + (44 @2) + (35:32 @3) + (37:01 @4) 16.0 km (4:36 / km) +208m 4:19 / km
ahr:144 max:161 weight:77.9kg shoes: Nike Vomero 6- blue

5 PM

core & stretching 15:00 [3]

Sunday Apr 29, 2012 #

10 AM

running long 1:54:49 intensity: (4 @0) + (6 @1) + (43 @2) + (4:42 @3) + (1:43:20 @4) + (5:54 @5) 28.02 km (4:06 / km) +271m 3:55 / km
ahr:154 max:182 shoes: Asics Nimbus 13

Saturday Apr 28, 2012 #

12 PM

running warm up/down 19:17 intensity: (1 @0) + (4 @1) + (46 @2) + (8:31 @3) + (9:55 @4) 4.02 km (4:48 / km) +39m 4:35 / km
ahr:144 max:160

orienteering race 38:33 intensity: (11 @1) + (57 @2) + (1:16 @3) + (7:12 @4) + (28:57 @5) 7.66 km (5:02 / km) +131m 4:38 / km
ahr:165 max:179

3 PM

running warm up/down 13:49 intensity: (38 @2) + (1:13 @3) + (11:48 @4) + (10 @5) 3.0 km (4:36 / km) +3m 4:35 / km
ahr:149 max:165 shoes: Nike Vomero 6- blue

running race 10:18 [5] 3.3 km (3:07 / km) +1m 3:07 / km
shoes: Inov-8 Xlite

running warm up/down 14:39 intensity: (2 @0) + (15 @1) + (28 @2) + (4:32 @3) + (9:22 @4) 3.02 km (4:52 / km) +15m 4:44 / km
ahr:143 max:156 shoes: Nike Vomero 6- blue

Friday Apr 27, 2012 #

10 AM

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

5 PM

running 55:50 intensity: (1 @0) + (2 @1) + (6:58 @2) + (38:24 @3) + (10:25 @4) 11.15 km (5:00 / km) +112m 4:46 / km
ahr:137 max:161 shoes: Asics Nimbus 13

Thursday Apr 26, 2012 #

4 PM

running 1:27:54 intensity: (5 @0) + (24 @1) + (31 @2) + (30:36 @3) + (55:41 @4) + (37 @5) 20.07 km (4:23 / km) +228m 4:09 / km
ahr:146 max:164 shoes: Nike Vomero 6- blue

6 PM

core & stretching 20:00 [3]

Wednesday Apr 25, 2012 #

12 PM

running 45:22 [3] 10.01 km (4:32 / km) +107m 4:18 / km
shoes: Asics Nimbus 13

5 PM

orienteering long 1:28:08 intensity: (2 @1) + (4 @2) + (15:19 @3) + (48:29 @4) + (24:14 @5) 15.02 km (5:52 / km) +312m 5:19 / km
ahr:155 max:175

Monday Apr 23, 2012 #

Note
(sick) (rest day)

Sunday Apr 22, 2012 #

12 PM

running warm up/down 21:34 intensity: (19 @0) + (1:15 @1) + (2:36 @2) + (5:13 @3) + (9:46 @4) + (2:25 @5) 4.0 km (5:23 / km) +52m 5:03 / km
ahr:142 max:179

orienteering race 1:07:42 intensity: (3 @1) + (8 @2) + (8 @3) + (19:41 @4) + (47:42 @5) 10.88 km (6:13 / km) +243m 5:36 / km
ahr:165 max:180

6 PM

running 50:00 [3] 10.0 km (5:00 / km)
shoes: Asics Nimbus 13

Saturday Apr 21, 2012 #

1 PM

running warm up/down 35:40 intensity: (30 @1) + (1:20 @2) + (13:37 @3) + (20:13 @4) 8.04 km (4:26 / km) +67m 4:15 / km
ahr:144 max:161 shoes: Nike Vomero 6- blue

running race 26:14 intensity: (9 @2) + (7 @3) + (15 @4) + (25:43 @5) 7.7 km (3:24 / km) +56m 3:17 / km
ahr:178 max:183 shoes: Nike Lunarspiders LT+2

running warm up/down 41:37 [2] 8.31 km (5:01 / km) +52m 4:52 / km
shoes: Nike Vomero 6- blue

Friday Apr 20, 2012 #

5 PM

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

Thursday Apr 19, 2012 #

11 AM

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

5 PM

running warm up/down 21:55 intensity: (6 @0) + (11 @1) + (16 @2) + (3:27 @3) + (17:55 @4) 5.01 km (4:23 / km) +43m 4:12 / km
ahr:145 max:156 shoes: Nike Vomero 6- blue

running hills 20:53 intensity: (7 @1) + (7 @2) + (1:03 @3) + (13:33 @4) + (6:03 @5) 5.17 km (4:02 / km) +1m 4:02 / km
ahr:156 max:173 shoes: Nike Vomero 6- blue

running warm up/down 19:52 intensity: (31 @1) + (1:24 @2) + (16:25 @3) + (1:32 @4) 4.01 km (4:57 / km) +17m 4:51 / km
ahr:136 max:150 shoes: Nike Vomero 6- blue

Wednesday Apr 18, 2012 #

9 AM

running 1:03:50 intensity: (1 @0) + (20 @1) + (12 @2) + (13:41 @3) + (48:58 @4) + (38 @5) 15.01 km (4:15 / km) +180m 4:01 / km
ahr:149 max:166 shoes: Asics Nimbus 13

5 PM

running 40:18 intensity: (13 @0) + (31 @1) + (3:30 @2) + (35:20 @3) + (44 @4) 8.6 km (4:41 / km) +74m 4:30 / km
ahr:136 max:145 shoes: Asics Nimbus 13

Tuesday Apr 17, 2012 #

9 AM

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

6 PM

running warm up/down 16:44 intensity: (12 @0) + (22 @1) + (34 @2) + (11:49 @3) + (3:47 @4) 3.69 km (4:32 / km) +3m 4:31 / km
ahr:139 max:151 shoes: Nike Vomero 6- blue

running tempo 20:04 intensity: (3 @1) + (10 @2) + (8 @3) + (35 @4) + (19:08 @5) 6.15 km (3:16 / km) +4m 3:15 / km
ahr:176 max:183 shoes: Nike Lunarspiders LT+2

running 31:43 intensity: (5:01 @0) + (5:58 @1) + (2:23 @2) + (17:47 @3) + (34 @4) 4.2 km (7:34 / km) +10m 7:28 / km
ahr:119 max:146 shoes: Nike Vomero 6- blue

Monday Apr 16, 2012 #

5 PM

running (easy) 1:09:11 intensity: (33 @0) + (24 @1) + (17 @2) + (18:37 @3) + (48:28 @4) + (52 @5) 15.01 km (4:37 / km) +199m 4:19 / km
ahr:147 max:166 rhr:42 weight:77kg shoes: Asics Nimbus 13

Sunday Apr 15, 2012 #

9 AM

running warm up/down 5:58 [0] 1.01 km (5:56 / km) +20m 5:23 / km
shoes: Inov-8 Roclite 285

orienteering race 1:53:18 [3] 20.11 km (5:38 / km) +401m 5:07 / km
shoes: Inov-8 Roclite 285

Saturday Apr 14, 2012 #

10 AM

running warm up/down 10:20 [0] 2.02 km (5:06 / km) +36m 4:41 / km
shoes: Nike Vomero 6- blue

orienteering race 15:57 [5] 3.66 km (4:21 / km) +51m 4:04 / km
shoes: Inov-8 Xlite

running warm up/down 8:14 [0] 1.18 km (6:58 / km) +27m 6:15 / km
shoes: Nike Vomero 6- blue

3 PM

running warm up/down 10:17 [0] 2.02 km (5:05 / km) +23m 4:49 / km
shoes: Nike Vomero 6- blue

orienteering race 18:20 [5] 3.93 km (4:40 / km) +32m 4:29 / km
shoes: Inov-8 Xlite

running warm up/down 7:16 [0] 1.09 km (6:41 / km) +14m 6:17 / km
shoes: Nike Vomero 6- blue

Friday Apr 13, 2012 #

4 PM

running 9:49 intensity: (9 @0) + (29 @1) + (35 @2) + (7:57 @3) + (39 @4) 2.02 km (4:51 / km) +4m 4:49 / km
ahr:133 max:145 shoes: Nike Vomero 6- blue

orienteering 21:51 intensity: (8 @1) + (8 @2) + (45 @3) + (12:05 @4) + (8:45 @5) 4.46 km (4:54 / km) +69m 4:33 / km
ahr:159 max:174 shoes: Nike Vomero 6- blue

orienteering 20:26 intensity: (18 @2) + (1:17 @3) + (7:38 @4) + (11:13 @5) 4.28 km (4:46 / km) +28m 4:37 / km
ahr:162 max:179 shoes: Nike Vomero 6- blue

6 PM

running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Nike Vomero 6- blue

Thursday Apr 12, 2012 #

5 PM

running (easy) 48:09 [3] 10.03 km (4:48 / km) +94m 4:35 / km
shoes: Nike Vomero 6- blue

Wednesday Apr 11, 2012 #

10 AM

running warm up/down 22:13 intensity: (10 @0) + (20 @1) + (1:10 @2) + (10:56 @3) + (9:37 @4) 4.51 km (4:55 / km) +32m 4:45 / km
ahr:141 max:160 shoes: Nike Vomero 6- blue

orienteering tempo 17:42 intensity: (2 @1) + (15 @2) + (10 @3) + (1:43 @4) + (15:32 @5) 4.16 km (4:16 / km) +13m 4:12 / km
ahr:170 max:179 shoes: Nike Vomero 6- blue

running warm up/down 13:28 intensity: (2 @1) + (14 @2) + (56 @3) + (12:05 @4) + (11 @5) 3.08 km (4:22 / km) +42m 4:06 / km
ahr:152 max:163 shoes: Nike Vomero 6- blue

6 PM

running 50:00 [3] 10.0 km (5:00 / km)
shoes: Nike Vomero 6- blue

Tuesday Apr 10, 2012 #

Note
(rest day)

Monday Apr 9, 2012 #

9 AM

running warm up/down 10:18 [3] 2.03 km (5:04 / km) +36m 4:39 / km
shoes: Inov-8 Roclite 285

orienteering race 53:04 [5] 8.56 km (6:12 / km) +236m 5:27 / km
shoes: Inov-8 Roclite 285

Sunday Apr 8, 2012 #

10 AM

running warm up/down 4:49 [3] 0.96 km (4:59 / km) +19m 4:33 / km
shoes: Inov-8 Roclite 285

orienteering race 1:40:22 intensity: (22 @4) + (1:40:00 @5) 18.55 km (5:25 / km) +325m 4:58 / km
shoes: Inov-8 Roclite 285

Saturday Apr 7, 2012 #

8 AM

running warm up/down 15:21 [3] 3.05 km (5:02 / km) +32m 4:47 / km
shoes: Inov-8 Roclite 285

orienteering race 36:12 intensity: (8 @2) + (6 @3) + (36 @4) + (35:22 @5) 6.41 km (5:39 / km) +90m 5:17 / km
ahr:177 max:186 shoes: Inov-8 Roclite 285

running warm up/down 26:01 intensity: (1 @0) + (19 @1) + (1:00 @2) + (9:58 @3) + (14:43 @4) 5.36 km (4:51 / km) +12m 4:48 / km
ahr:143 max:157 shoes: Nike Vomero 6- blue

Friday Apr 6, 2012 #

Event: 2012 Easter Orienteering Carnival
 
10 AM

running warm up/down 11:09 intensity: (21 @2) + (51 @3) + (8:31 @4) + (1:26 @5) 2.53 km (4:25 / km) +1m 4:24 / km
ahr:155 max:170 shoes: Inov-8 Roclite 285

orienteering race 16:21 intensity: (6 @2) + (7 @3) + (11 @4) + (15:57 @5) 3.47 km (4:43 / km) +23m 4:34 / km
ahr:182 max:190 shoes: Inov-8 Roclite 285

running warm up/down 9:17 intensity: (40 @2) + (8:37 @3) 1.62 km (5:43 / km) +1m 5:42 / km
ahr:134 max:140 shoes: Inov-8 Roclite 285

5 PM

running 28:30 [3] 6.0 km (4:45 / km)
shoes: Nike Vomero 6- blue

Thursday Apr 5, 2012 #

5 PM

orienteering 22:46 [3] 3.47 km (6:33 / km) +60m 6:02 / km
shoes: Inov-8 Roclite 285

Wednesday Apr 4, 2012 #

8 AM

running (easy) 30:00 [3] 6.0 km (5:00 / km)
weight:77kg shoes: Asics Nimbus 13

Tuesday Apr 3, 2012 #

5 PM

running intervals 24:16 intensity: (5 @1) + (33 @2) + (2:04 @3) + (4:01 @4) + (17:33 @5) 6.0 km (4:03 / km) +3m 4:02 / km
ahr:168 max:186 shoes: Nike Lunarspiders LT+2

running warm up/down 22:40 intensity: (14 @1) + (41 @2) + (9:14 @3) + (12:31 @4) 4.51 km (5:02 / km) +2m 5:01 / km
ahr:142 max:149 shoes: Nike Vomero 6- blue

running warm up/down 18:37 intensity: (12 @0) + (39 @1) + (1:03 @2) + (14:35 @3) + (2:08 @4) 4.01 km (4:39 / km) +3m 4:38 / km
ahr:137 max:151 shoes: Nike Vomero 6- blue

Monday Apr 2, 2012 #

5 PM

running 1:20:41 [3] 16.12 km (5:00 / km) +165m 4:46 / km
weight:77.8kg shoes: Asics Nimbus 13

Sunday Apr 1, 2012 #

2 PM

running long 1:49:14 intensity: (1:09 @0) + (7 @1) + (5 @2) + (16:54 @3) + (1:30:52 @4) + (7 @5) 25.01 km (4:22 / km) +256m 4:09 / km
ahr:149 max:163 weight:77.5kg shoes: Asics Nimbus 13

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