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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JONBONESJONES

In the 29 days ending Feb 29, 2020:

activity # timemileskm+m
  Orienteering forest37 32:58:59 263.95 424.79 3199
  Running5 4:23:46 34.58(7:38) 55.65(4:44) 551
  Orienteering sprint5 3:56:12 31.77(7:26) 51.13(4:37) 982
  -3 54:51 6.85(8:00) 11.03(4:58) 80
  Total47 42:13:48 337.16 542.6 4812
  [1-5]47 42:08:42

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Saturday Feb 29, 2020 #

11 AM

- 9:09 intensity: (36 @0) + (6:38 @1) + (1:55 @2) 2.18 km (4:12 / km)
ahr:127 max:149

Orienteering forest 37:03 intensity: (3:48 @3) + (23:12 @4) + (10:03 @5) 7.51 km (4:56 / km) +290m 4:08 / km
ahr:173 max:183

Good race! Couple of mistakes, but overall a great start to the sesson. Started out too fast, so I lost some time in the end because I was so tired
C • Nice 2

- 19:38 intensity: (1:28 @0) + (4:30 @1) + (13:24 @2) + (12 @3) + (4 @5) 3.6 km (5:27 / km)
ahr:140 max:186

Friday Feb 28, 2020 #

11 AM

Orienteering forest 30:14 intensity: (22 @0) + (19:05 @1) + (10:47 @2) 5.31 km (5:41 / km) +68m 5:21 / km
ahr:135 max:152

Recovery model event for tomorrow's WRE event. Nice and tricky terrain. Looking forward to the race!
5 PM

Running 1:00:01 [1] 13.52 km (4:26 / km) +71m 4:20 / km
ahr:135 max:145

An hour easy with the Boyz. Incl 5*100m strides

Thursday Feb 27, 2020 #

10 AM

Orienteering forest 1:31:15 intensity: (27 @0) + (35:24 @1) + (55:24 @2) 17.05 km (5:21 / km) +107m 5:11 / km
ahr:140 max:158

Easy long run. 2x MD + micro sprint. Ran very well. Nice concentration training
5 PM

Running 46:39 intensity: (47 @0) + (15:28 @1) + (10:47 @2) + (15:10 @3) + (4:27 @4) 11.43 km (4:05 / km) +42m 4:01 / km
ahr:150 max:175

15*400m + 4*200m. 30sec recoveries between 400s and 1min between 200s.
71.7--71.7--71.3--71.2--71.0--71.7--71.5--70.8--71.1--70.2--70.2--70.0--70.1--70.4--70.4----31.6--31.4--31.1--31.3

Wednesday Feb 26, 2020 #

10 AM

Running 1:00:50 [2] 13.4 km (4:32 / km) +114m 4:21 / km

Recovery run. First 8k very slow (4:55) and then 4:00 ish the last part. Felt good
6 PM

Orienteering sprint 28:55 intensity: (27 @0) + (2:47 @1) + (18:05 @2) + (7:36 @3) 6.74 km (4:18 / km) +158m 3:51 / km
ahr:151 max:168

Moderate sprint O in a pretty hilly village. Course setting wasn't really anything to write home about, but got a decent run in anyway

Tuesday Feb 25, 2020 #

9 AM

Orienteering forest 56:45 [1] 10.81 km (5:15 / km) +67m 5:05 / km

Recovery compass workout. Decent execution, but found myself some meters right a few times too often.
6 PM

- 12:48 intensity: (43 @0) + (9:12 @1) + (2:53 @2) 2.65 km (4:50 / km) +26m 4:36 / km
ahr:128 max:156

Orienteering forest 38:35 intensity: (9 @1) + (29 @2) + (6:29 @3) + (27:15 @4) + (4:13 @5) 8.7 km (4:26 / km) +130m 4:08 / km
ahr:172 max:182

Night O. Good execution apart from a few minor mistakes. Speed was good.
C • Noice 1

- 12:22 intensity: (7:07 @1) + (5:15 @2) 2.28 km (5:25 / km) +55m 4:51 / km
ahr:138 max:147

Monday Feb 24, 2020 #

9 AM

Orienteering forest 50:14 [3] 8.53 km (5:53 / km) +87m 5:36 / km
ahr:130 max:152

4 PM

Orienteering sprint 37:12 [3] 8.83 km (4:13 / km) +96m 4:00 / km
ahr:143 max:166

Sunday Feb 23, 2020 #

9 AM

Running 52:52 [3] 9.42 km (5:37 / km) +173m 5:08 / km
ahr:130 max:149

Saturday Feb 22, 2020 #

10 AM

Orienteering forest 1:02:05 [3] 10.47 km (5:56 / km) +77m 5:43 / km
ahr:140 max:169

- 27 [3] 0.16 km (2:49 / km)
ahr:99 max:102

- 27 [3] 0.16 km (2:49 / km)
ahr:99 max:102

5 PM

Running 43:24 [3] 7.89 km (5:30 / km) +151m 5:01 / km
ahr:154 max:170

Friday Feb 21, 2020 #

9 AM

Orienteering sprint 1:09:18 [3] 12.84 km (5:24 / km) +415m 4:39 / km
ahr:163 max:193

6 PM

Orienteering forest 54:06 [3] 10.91 km (4:57 / km) +137m 4:40 / km
ahr:153 max:183

Thursday Feb 20, 2020 #

9 AM

Orienteering sprint 45:54 [3] 10.3 km (4:27 / km) +139m 4:11 / km
ahr:143 max:176

12 PM

Orienteering sprint 54:53 [3] 12.44 km (4:25 / km) +173m 4:08 / km
ahr:147 max:183

6 PM

Orienteering forest 1:00:56 [3] 9.0 km (6:46 / km) +170m 6:11 / km
ahr:133 max:154

Wednesday Feb 19, 2020 #

10 AM

Orienteering forest 44:01 [3] 7.57 km (5:49 / km) +35m 5:41 / km
ahr:135 max:159

4 PM

Orienteering forest 33:05 [3] 5.84 km (5:40 / km) +20m 5:34 / km
ahr:136 max:151

Tuesday Feb 18, 2020 #

9 AM

Orienteering forest 55:19 [3] 13.29 km (4:10 / km) +128m 3:58 / km
ahr:154 max:180

Orienteering forest 55:19 [3] 13.29 km (4:10 / km) +128m 3:58 / km
ahr:154 max:180

6 PM

Orienteering forest 38:45 [3] 8.76 km (4:25 / km) +65m 4:16 / km
ahr:148 max:178

Orienteering forest 2:53 [3] 0.46 km (6:18 / km) +10m 5:41 / km
ahr:134 max:148

Orienteering forest 9:10 [3] 1.72 km (5:20 / km)
ahr:149 max:167

Orienteering forest 38:45 [3] 8.76 km (4:25 / km) +65m 4:16 / km
ahr:148 max:178

Orienteering forest 2:53 [3] 0.46 km (6:18 / km) +10m 5:41 / km
ahr:134 max:148

Orienteering forest 9:10 [3] 1.72 km (5:20 / km)
ahr:149 max:167

Monday Feb 17, 2020 #

4 PM

Orienteering forest 43:18 [3] 8.74 km (4:57 / km) +136m 4:36 / km
ahr:150 max:164

Orienteering forest 43:18 [3] 8.74 km (4:57 / km) +136m 4:36 / km
ahr:150 max:164

Sunday Feb 16, 2020 #

5 AM

Orienteering forest 9:58 [3] 2.01 km (4:57 / km) +12m 4:49 / km
ahr:131 max:146

Orienteering forest 9:58 [3] 2.01 km (4:57 / km) +12m 4:49 / km
ahr:131 max:146

7 AM

Orienteering forest 1:06:48 [3] 21.43 km (3:07 / km) +122m 3:02 / km
ahr:175 max:190

Orienteering forest 1:06:48 [3] 21.43 km (3:07 / km) +122m 3:02 / km
ahr:175 max:190

Saturday Feb 15, 2020 #

6 AM

Orienteering forest 39:18 [3] 8.22 km (4:47 / km) +15m 4:44 / km
ahr:148 max:168

7 AM

Orienteering forest 6:12 [3] 1.0 km (6:10 / km) +1m 6:08 / km
ahr:130 max:143

Orienteering forest 6:18 [3] 2.02 km (3:07 / km) +6m 3:05 / km
ahr:136 max:156

Friday Feb 14, 2020 #

4 PM

Orienteering forest 46:34 [3] 11.04 km (4:13 / km)
ahr:165 max:184

Thursday Feb 13, 2020 #

11 AM

Orienteering forest 9:05 intensity: (16 @0) + (8:17 @1) + (32 @2) 2.58 km (3:31 / km)
ahr:131 max:142

Wednesday Feb 12, 2020 #

1 PM

Orienteering forest 40 [3] 0.23 km (2:52 / km)
ahr:119 max:136

Orienteering forest 42:41 [3] 10.09 km (4:14 / km) +15m 4:12 / km
ahr:164 max:181

Tuesday Feb 11, 2020 #

10 AM

Orienteering forest 1:04:56 [3] 11.06 km (5:52 / km) +169m 5:27 / km
ahr:137 max:161

6 PM

Orienteering forest 42:22 [3] 10.11 km (4:11 / km) +17m 4:09 / km
ahr:138 max:147

Orienteering forest 40 [3] 0.24 km (2:49 / km)
ahr:105 max:125

Monday Feb 10, 2020 #

2 PM

Orienteering forest 1:06:52 [3] 20.14 km (3:19 / km)
ahr:160 max:178

Sunday Feb 9, 2020 #

2 PM

Orienteering forest 1:00:00 [3] 16.34 km (3:40 / km)
ahr:145 max:160

Saturday Feb 8, 2020 #

12 PM

Orienteering forest 1:29:53 [3] 21.35 km (4:13 / km) +225m 4:00 / km
ahr:173 max:192

Friday Feb 7, 2020 #

10 AM

Orienteering forest 32:12 [3]
ahr:109 max:121

1 PM

Orienteering forest 47:28 [3] 11.95 km (3:58 / km) +153m 3:44 / km
ahr:153 max:173

Orienteering forest 14:56 [3] 4.03 km (3:42 / km)
ahr:149 max:163

Thursday Feb 6, 2020 #

11 AM

Orienteering forest 1:22:08 [3] 17.53 km (4:41 / km) +200m 4:26 / km
ahr:155 max:177

6 PM

Orienteering forest 50:05 [3] 10.74 km (4:40 / km) +96m 4:28 / km
ahr:131 max:144

Wednesday Feb 5, 2020 #

7 AM

Orienteering forest 28:21 [3] 7.68 km (3:41 / km)
ahr:147 max:166

7 PM

Orienteering forest 41:32 [3] 12.75 km (3:15 / km)
ahr:155 max:176

Tuesday Feb 4, 2020 #

3 PM

Orienteering forest 1:00:00 [3] 0.24 km (4:12:06 / km)
ahr:123 max:134

Monday Feb 3, 2020 #

11 AM

Orienteering forest 1:02:01 [3] 11.24 km (5:31 / km) +156m 5:09 / km
ahr:148 max:175

6 PM

Orienteering forest 51:15 [3] 13.54 km (3:47 / km) +14m 3:46 / km
ahr:149 max:166

Sunday Feb 2, 2020 #

9 AM

Orienteering forest 8:47 [3] 2.2 km (4:00 / km)
ahr:134 max:148

6 PM

Orienteering forest 14:02 [3] 3.9 km (3:36 / km)
ahr:150 max:163

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