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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: acjospe

In the 7 days ending May 15, 2011:

activity # timemileskm+mload
  Orienteering4 4:09:29 17.94(13:54) 28.87(8:39) 62724 /96c25%85.4
  Running7 2:25:29 15.54 25.02 23928.0
  Core Strength1 46:009.2
  Yoga/Stretching/PT6 38:00
  Cycling1 21:00 6.0(17.1/h) 9.66(27.6/h)4.2
  Hiking1 20:00 3.0(6:40) 4.83(4:09)2.0
  Total11 8:39:58 42.48 68.37 86624 /96c25%128.7
  [1-5]9 7:51:55

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MoTuWeThFrSaSu

Sunday May 15, 2011 #

10 AM

Running warm up/down 10:28 intensity: (3:43 @0) + (5:57 @1) + (48 @2) 0.84 mi (12:26 / mi) +13m 11:52 / mi
ahr:134 max:171 shoes: disintegrators

Orienteering race (The Billygoat) 2:18:36 intensity: (2:03 @1) + (24:48 @2) + (1:18:25 @3) + (29:06 @4) + (4:14 @5) **** 17.1 km (8:06 / km) +394m 7:16 / km
ahr:178 max:189 spiked:24/36c shoes: disintegrators

Yoga/Stretching/PT 5:00 [0]

8 PM

Yoga/Stretching/PT (Foam roller) 5:00 [0]

Saturday May 14, 2011 #

1 PM

Running warm up/down 8:32 intensity: (3:22 @1) + (5:10 @2) 0.91 mi (9:23 / mi) +29m 8:32 / mi
ahr:160 max:172 shoes: disintegrators

Running warm up/down 6:35 intensity: (1:47 @0) + (2:29 @1) + (1:21 @2) + (58 @3) 0.65 mi (10:06 / mi) +21m 9:11 / mi
ahr:152 max:177 shoes: disintegrators

Orienteering race (Speedy Goat leg 1) 15:03 intensity: (15 @1) + (2:42 @2) + (10:03 @3) + (2:03 @4) ** 2.05 km (7:22 / km) +55m 6:29 / km
ahr:177 max:187 9c shoes: disintegrators

Running warm up/down 4:28 [1] 0.32 mi (14:02 / mi) +3m 13:38 / mi
ahr:140 max:153 shoes: disintegrators

Yoga/Stretching/PT 4:00 [0]

Orienteering race (Speedy Goat leg 2) 13:04 intensity: (40 @1) + (2:51 @2) + (7:20 @3) + (2:13 @4) ** 2.02 km (6:28 / km) +44m 5:50 / km
ahr:177 max:187 9c shoes: disintegrators

Running warm up/down 14:17 intensity: (8:26 @1) + (5:51 @2) 1.31 mi (10:56 / mi) +46m 9:51 / mi
ahr:152 max:168 shoes: disintegrators

Friday May 13, 2011 #

5 PM

Running warm up/down 12:00 [1] 1.2 mi (10:00 / mi)

Core Strength 46:00 [2]

10 PM

Yoga/Stretching/PT 10:00 [0]

Thursday May 12, 2011 #

3 PM

Running 16:00 [2] 2.3 mi (6:57 / mi)
shoes: Pink shiny!

6 PM

Running warm up/down 4:00 [1]
shoes: disintegrators

Orienteering (Pine Banks Park-o) 30:00 [2] *** 3.0 km (10:00 / km)
12c shoes: disintegrators

Wednesday May 11, 2011 #

4 PM

Cycling 21:00 [2] 6.0 mi (17.1 mph)

5 PM

Running warm up/down 9:00 intensity: (4:33 @0) + (4:27 @1) 0.87 mi (10:21 / mi) +17m 9:45 / mi
ahr:130 max:148 shoes: Innov8

Orienteering 52:46 intensity: (47:01 @1) + (5:45 @2) *** 4.7 km (11:14 / km) +134m 9:50 / km
ahr:151 max:171 30c shoes: Innov8

Yoga/Stretching/PT 6:00 [0]

Tuesday May 10, 2011 #

6 PM

Running warm up/down 18:59 intensity: (16:33 @1) + (2:07 @2) + (19 @3) 2.14 mi (8:52 / mi) +30m 8:30 / mi
ahr:156 max:178 shoes: Innov8

Running race (NoHo 5k) 20:59 intensity: (9 @1) + (44 @2) + (5:30 @3) + (10:53 @4) + (3:43 @5) 3.1 mi (6:46 / mi) +56m 6:25 / mi
ahr:183 max:190 shoes: Innov8

Running warm up/down 20:11 intensity: (17:43 @1) + (2:28 @2) 1.91 mi (10:35 / mi) +24m 10:11 / mi
ahr:153 max:172 shoes: Innov8

Yoga/Stretching/PT (Stretching) 8:00 [0]

Monday May 9, 2011 #

6 AM

Hiking 20:00 [1] 3.0 mi (6:40 / mi)

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