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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tooms

In the 30 days ending Jun 30, 2010:

activity # timemileskm+m
  Running9 9:22:52 61.73 99.34 703
  Swimming6 8:32:00 6.09 9.8
  Road Bike4 6:20:00 120.36(19.0/h) 193.7(30.6/h) 635
  MTB Orienteering4 5:15:55 20.41 32.85 341
  Orienteering2 3:12:57 19.41(9:57) 31.23(6:11) 12628 /37c75%
  Wind trainer2 1:14:14
  Paddling1 59:02 5.92(9:58) 9.53(6:12)
  Commute2 38:00
  Hiking1 32:00
  Unspecified1 1
  Total32 36:07:01 233.92 376.45 180528 /37c75%
  [1-5]32 34:56:15

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Wednesday Jun 30, 2010 #

Commute 18:00 [3]
shoes: MTB, Scott Scale 30

8 AM

Commute 20:00 [2]
shoes: MTB, Scott Scale 30

Tuesday Jun 29, 2010 #

6 PM

Running 25:00 [1]
shoes: ASICS Trabuco (blue)

7 PM

Unspecified (Pining) 1 [3]
shoes: Barefoot

C • Awwww... 5
C • Dude, seriously 8

Monday Jun 28, 2010 #

10 AM

Wind trainer 30:00 [3]
shoes: Bike, Kestrel

C • just be careful, I fell of ... 6

Sunday Jun 27, 2010 #

7 PM

Hiking 32:00 [3]

C • Stop it 4

Sunday Jun 20, 2010 #

Event: Killamunda Challenge 2010
 

MTB Orienteering (colecting) 1:30:00 [3]
shoes: MTB, Scott Scale 30

C • same same 4

Saturday Jun 19, 2010 #

3 PM

MTB Orienteering (Control hanging) 1:00:00 [1]
shoes: MTB, Scott Scale 30

5 PM

MTB Orienteering 1:00:00 [3]
shoes: MTB, Scott Scale 30

Friday Jun 18, 2010 #

5 AM

Swimming (Squad) 1:20:00 [3]

5 PM

Running (Fartlek) 58:37 intensity: (5:04 @0) + (1:22 @1) + (7:49 @2) + (18:03 @3) + (21:10 @4) + (5:09 @5) 11.01 km (5:19 / km) +33m 5:15 / km
ahr:140 max:158 shoes: ASICS Trabuco (blue)

Wednesday Jun 16, 2010 #

5 AM

Swimming 1:30:00 [3]

5 PM

Running long 1:27:28 intensity: (6:10 @0) + (33 @1) + (16:12 @2) + (1:01:51 @3) + (2:42 @4) 17.45 km (5:01 / km) +109m 4:52 / km
ahr:138 max:151 shoes: ASICS Trabuco (blue)

C • But... 2

Running warm up/down 7:39 intensity: (28 @0) + (1:47 @1) + (3:15 @2) + (2:07 @3) + (2 @4) 1.33 km (5:46 / km) +9m 5:35 / km
ahr:121 max:148 shoes: ASICS Trabuco (blue)

Running warm up/down (Stiff, sore and broken) 8:30 intensity: (37 @0) + (38 @1) + (7:15 @2) 1.23 km (6:53 / km) +34m 6:03 / km
ahr:124 max:134 shoes: ASICS Trabuco (blue)

Tuesday Jun 15, 2010 #

Note

C • #3 6
5 AM

Swimming (Squad) 1:30:00 [3]

5 PM

Running (oceanic reps) 1:13:28 intensity: (19:03 @0) + (3:53 @1) + (8:13 @2) + (9:56 @3) + (17:17 @4) + (15:06 @5) 13.18 km (5:34 / km) +171m 5:14 / km
shoes: ASICS Trabuco (blue)


1k PPB TT - Splits

Sunday Jun 13, 2010 #

9 AM

Orienteering warm up/down 9:09 intensity: (15 @0) + (2:52 @1) + (4:27 @2) + (1:35 @3) 1.41 km (6:28 / km) +1m 6:27 / km
ahr:134 max:178 shoes: ASICS Trabuco (brown 2)

Orienteering race 1:15:55 intensity: (13 @1) + (13:07 @2) + (47:37 @3) + (14:58 @4) *** 13.05 km (5:49 / km) +83m 5:38 / km
ahr:142 max:155 spiked:8/12c shoes: ASICS Trabuco (brown 2)


Hard 2 - Splits

Saturday Jun 12, 2010 #

Event: MTB Orienteering - Dryandra
 
2 PM

MTB Orienteering race (Dryandra) 1:45:55 intensity: (5:53 @0) + (4:53 @1) + (41:23 @2) + (50:13 @3) + (3:33 @4) 32.85 km (18.6 kph) +341m
ahr:133 max:151 shoes: MTB, Giant Trance


Long - Splits

Friday Jun 11, 2010 #

5 AM

Swimming (Squad) 1:32:00 [3] 3.0 km (30:40 / km)

6 PM

Running 1:00:00 intensity: (21:00 @2) + (13:00 @3) + (26:00 @4) 11.4 km (5:16 / km)
shoes: ASICS Trabuco (blue)

Wednesday Jun 9, 2010 #

Note
(rest day)

Tuesday Jun 8, 2010 #

Note

5 AM

Road Bike 1:34:10 [3] 48.81 km (31.1 kph) +238m
shoes: Roadie, Scott R3

Monday Jun 7, 2010 #

Note
(rest day)

Sunday Jun 6, 2010 #

Event: Gunapin Ridge Badge Event
 
9 AM

Orienteering (Gunapin Ridge Badge) 1:35:29 intensity: (10:39 @0) + (1:59 @1) + (17:09 @2) + (1:01:57 @3) + (3:45 @4) *** 14.87 km (6:25 / km)
ahr:138 max:152 spiked:20/25c shoes: ASICS Trabuco (brown 2)

C • Misplaced Control 12

Orienteering 12:24 intensity: (42 @0) + (50 @1) + (9:45 @2) + (1:07 @3) 1.9 km (6:32 / km) +42m 5:53 / km
ahr:127 max:137

1 PM

Road Bike (Ride home) 1:28:02 [2] 45.56 km (31.1 kph) +142m
shoes: Roadie, Scott R3


Course 1 - Splits

Saturday Jun 5, 2010 #

6 AM

Running 31:13 [2] 6.08 km (5:08 / km)
shoes: ASICS Trabuco (blue)

7 AM

Paddling 59:02 intensity: (20:00 @1) + (14:02 @2) + (25:00 @3) 9.53 km (6:12 / km)
shoes: Ski, Mako 6

8 AM

Road Bike 1:44:35 intensity: (1:00:00 @2) + (39:35 @3) + (5:00 @4) 50.33 km (28.9 kph)
shoes: Roadie, Scott R3

C • Progression 1

Friday Jun 4, 2010 #

5 AM

Swimming 1:30:00 [3] 3.8 km (23:41 / km)

5 PM

Running intervals (Fartlek) 1:02:27 intensity: (5:33 @0) + (3:33 @1) + (8:31 @2) + (18:03 @3) + (23:47 @4) + (3:00 @5) 11.67 km (5:21 / km) +31m 5:17 / km
ahr:140 max:163 shoes: ASICS Trabuco (blue)

C • How? 7

Thursday Jun 3, 2010 #

5 AM

Swimming 1:10:00 [2] 3.0 km (23:20 / km)

5 PM

Wind trainer 44:14 intensity: (1:43 @0) + (15:24 @1) + (20:54 @2) + (6:13 @3) 0.0 km
ahr:117 max:138 shoes: Bike, Kestrel

Wednesday Jun 2, 2010 #

5 PM

Running long 1:43:18 intensity: (6:59 @0) + (2:00 @1) + (25:15 @2) + (1:03:35 @3) + (5:29 @4) 18.53 km (5:35 / km) +119m 5:24 / km
ahr:132 max:147 shoes: ASICS Trabuco (blue)

C • Great write up Tooms 2

Tuesday Jun 1, 2010 #

5 AM

Road Bike (Floreat Ride) 1:33:13 intensity: (5:54 @0) + (27:30 @1) + (42:26 @2) + (11:12 @3) + (6:11 @4) 49.0 km (31.5 kph) +255m
ahr:122 max:150 shoes: Roadie, Scott R3

5 PM

Running 45:12 intensity: (1:46 @0) + (10:14 @1) + (14:28 @2) + (5:55 @3) + (12:49 @4) 7.47 km (6:03 / km) +197m 5:21 / km
ahr:130 max:159 shoes: ASICS Trabuco (blue)

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