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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kEEly

In the 30 days ending Jun 30, 2012:

activity # timemileskm+m
  road bike20 36:42:57 631.53 1016.35 9695
  running12 5:59:40 46.79(7:41) 75.3(4:47) 370
  core & stretching6 3:05:00
  swimming3 2:00:00 3.73(32:11) 6.0(20:00)
  orienteering2 39:24 4.09(9:38) 6.58(5:59) 58
  running technique and strength1 15:00
  Total37 48:42:01 686.14 1104.23 10123
  [1-5]37 45:50:58
averages - weight:77.7kg

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Saturday Jun 30, 2012 #

11 AM

running 15:18 intensity: (2:22 @2) + (4:14 @3) + (8:42 @4) 3.0 km (5:06 / km) +28m 4:52 / km
ahr:126 max:156 shoes: Nike Vomero 6- blue

5 PM

running 30:00 [3] 6.0 km (5:00 / km)
shoes: Nike Vomero 6- blue

Friday Jun 29, 2012 #

5 PM

running 36:10 intensity: (6 @0) + (20 @1) + (3:31 @2) + (13:46 @3) + (18:27 @4) 7.16 km (5:03 / km) +75m 4:48 / km
ahr:142 max:160 shoes: Asics Nimbus 13

Thursday Jun 28, 2012 #

5 PM

running 30:02 intensity: (58 @2) + (21:37 @3) + (7:27 @4) 6.25 km (4:48 / km) +39m 4:40 / km
ahr:140 max:153 shoes: Nike Vomero 6- blue

Tuesday Jun 26, 2012 #

9 AM

orienteering 30:00 [3] 5.0 km (6:00 / km)
shoes: Inov-8 Roclite 285

Monday Jun 25, 2012 #

10 AM

running 1:01:13 [3] 13.37 km (4:35 / km) +63m 4:28 / km
shoes: Asics Nimbus 13

5 PM

running 11:17 [3] 2.3 km (4:54 / km) +15m 4:45 / km
shoes: Nike Vomero 6- blue

running technique and strength 15:00 [3]

core & stretching 20:00 [3]

Sunday Jun 24, 2012 #

10 AM

road bike 3:17:55 intensity: (9 @1) + (2:39 @2) + (54:02 @3) + (2:12:13 @4) + (8:52 @5) 100.03 km (1:59 / km) +911m 1:54 / km
ahr:148 max:171

7 PM

core & stretching 20:00 [3]

Saturday Jun 23, 2012 #

1 PM

orienteering 9:24 intensity: (3 @0) + (6 @1) + (12 @2) + (30 @3) + (2:20 @4) + (6:13 @5) 1.58 km (5:57 / km) +58m 5:02 / km
ahr:162 max:179 shoes: Inov-8 Roclite 285

running 50:10 intensity: (1 @1) + (24 @2) + (5:44 @3) + (42:46 @4) + (1:15 @5) 11.11 km (4:31 / km) +34m 4:27 / km
ahr:151 max:166 shoes: Nike Vomero 6- blue

6 PM

core & stretching 15:00 [3]

Friday Jun 22, 2012 #

9 AM

road bike 1:34:11 intensity: (2:35 @1) + (19:17 @2) + (51:35 @3) + (20:43 @4) + (1 @5) 43.43 km (2:10 / km) +468m 2:03 / km
ahr:135 max:163 weight:77.4kg

6 PM

core & stretching 40:00 [3]

Thursday Jun 21, 2012 #

9 AM

running 40:15 intensity: (9 @0) + (7 @1) + (10 @2) + (4:24 @3) + (34:07 @4) + (1:18 @5) 8.61 km (4:41 / km) +62m 4:31 / km
ahr:150 max:165 shoes: Nike Vomero 6- blue

1 PM

road bike (windtrainer) 20:05 intensity: (4:20 @2) + (15:45 @3)
ahr:129 max:138

road bike (windtrainer) 20:00 intensity: (23 @2) + (8:58 @3) + (10:39 @4)
ahr:144 max:160

road bike (windtrainer) 20:03 intensity: (17:39 @2) + (2:24 @3)
ahr:122 max:134

Wednesday Jun 20, 2012 #

11 AM

running 20:07 intensity: (19 @3) + (19:48 @4) 4.67 km (4:18 / km) +3m 4:18 / km
ahr:152 max:162 shoes: Nike Vomero 6- blue

3 PM

road bike 1:22:13 intensity: (22 @0) + (15 @1) + (39 @2) + (16:14 @3) + (59:19 @4) + (5:24 @5) 42.54 km (1:56 / km) +398m 1:51 / km
ahr:145 max:168

core & stretching 30:00 [3]

Tuesday Jun 19, 2012 #

11 AM

running 30:04 intensity: (9 @0) + (9 @1) + (46 @2) + (6:15 @3) + (22:45 @4) 6.55 km (4:35 / km) +44m 4:27 / km
ahr:148 max:161 shoes: Nike Vomero 6- blue

3 PM

road bike 1:40:46 intensity: (3:32 @0) + (2:58 @1) + (9:44 @2) + (36:39 @3) + (45:13 @4) + (2:40 @5) 51.71 km (1:57 / km) +384m 1:53 / km
ahr:140 max:171

Monday Jun 18, 2012 #

10 AM

swimming 40:00 [3] 2.0 km (20:00 / km)
weight:77.8kg

core & stretching 1:00:00 [3]

Sunday Jun 17, 2012 #

10 AM

road bike 1:50:50 intensity: (1:25 @1) + (9:34 @2) + (1:11:34 @3) + (27:19 @4) + (58 @5) 50.4 km (2:12 / km) +496m 2:06 / km
ahr:138 max:166

5 PM

running 20:03 intensity: (6 @0) + (20 @1) + (55 @2) + (6:13 @3) + (12:29 @4) 4.16 km (4:49 / km) +3m 4:48 / km
ahr:143 max:158 weight:77.8kg shoes: Nike Vomero 6- blue

Saturday Jun 16, 2012 #

10 AM

road bike 2:37:38 [3] 75.32 km (2:06 / km) +878m 1:59 / km

Friday Jun 15, 2012 #

9 AM

road bike 1:48:23 intensity: (1:41:33 @0) + (3:28 @1) + (3:22 @2) 50.15 km (2:10 / km) +458m 2:04 / km
max:119

12 PM

road bike 1:08:17 intensity: (7:12 @0) + (6:13 @1) + (8:05 @2) + (8:37 @3) + (33:34 @4) + (4:36 @5) 37.56 km (1:49 / km) +186m 1:46 / km
ahr:103 max:174

Thursday Jun 14, 2012 #

9 AM

road bike 1:43:34 intensity: (4:35 @0) + (6:09 @1) + (27:30 @2) + (1:01:17 @3) + (4:03 @4) 47.49 km (2:11 / km) +357m 2:06 / km
ahr:117 max:156

Wednesday Jun 13, 2012 #

12 PM

road bike 1:12:58 intensity: (17:14 @0) + (1:07 @1) + (2:36 @2) + (14:12 @3) + (30:54 @4) + (6:55 @5) 35.91 km (2:02 / km) +359m 1:56 / km
ahr:122 max:173

6 PM

running 15:01 [1] 2.11 km (7:06 / km) +4m 7:02 / km
shoes: Nike Vomero 6- blue

Tuesday Jun 12, 2012 #

2 PM

road bike 1:58:50 intensity: (15:57 @0) + (17:37 @1) + (21:22 @2) + (35:40 @3) + (26:42 @4) + (1:32 @5) 60.24 km (1:58 / km) +505m 1:54 / km
ahr:117 max:167

Monday Jun 11, 2012 #

10 AM

road bike 2:03:37 intensity: (15 @0) + (18 @1) + (1:13 @2) + (17:31 @3) + (1:22:16 @4) + (22:04 @5) 62.06 km (2:00 / km) +877m 1:52 / km
ahr:153 max:173

Saturday Jun 9, 2012 #

12 PM

road bike 2:38:17 intensity: (6 @1) + (2:27 @2) + (26:53 @3) + (1:55:03 @4) + (13:48 @5) 77.77 km (2:02 / km) +904m 1:55 / km
ahr:150 max:171

Friday Jun 8, 2012 #

2 PM

road bike 2:22:26 intensity: (9 @1) + (4:14 @2) + (45:49 @3) + (1:23:56 @4) + (8:18 @5) 70.44 km (2:01 / km) +503m 1:57 / km
ahr:144 max:173 (injured)

Wednesday Jun 6, 2012 #

3 PM

road bike 2:38:29 intensity: (1:30 @0) + (6 @1) + (2:50 @2) + (43:37 @3) + (1:38:16 @4) + (12:10 @5) 75.28 km (2:06 / km) +875m 1:59 / km
ahr:145 max:170

Tuesday Jun 5, 2012 #

11 AM

road bike (windtrainer) 1:00:22 intensity: (6:32 @0) + (58 @1) + (43:26 @2) + (9:26 @3)
ahr:121 max:137

4 PM

road bike 1:07:31 intensity: (1 @0) + (5 @1) + (32 @2) + (11:42 @3) + (52:19 @4) + (2:52 @5) 31.74 km (2:08 / km) +353m 2:01 / km
ahr:149 max:169

Monday Jun 4, 2012 #

11 AM

road bike 1:46:27 intensity: (11:47 @0) + (4 @1) + (58 @2) + (24:58 @3) + (1:08:11 @4) + (29 @5) 51.77 km (2:03 / km) +385m 1:59 / km
ahr:137 max:163

swimming 40:00 [3] 2.0 km (20:00 / km)

Sunday Jun 3, 2012 #

1 PM

road bike 1:50:05 intensity: (15 @1) + (7:24 @2) + (46:31 @3) + (52:26 @4) + (3:29 @5) 52.53 km (2:06 / km) +398m 2:01 / km
ahr:143 max:168

swimming 40:00 [3] 2.0 km (20:00 / km)

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