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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: acjospe

In the 7 days ending May 29, 2011:

activity # timemileskm+mload
  Orienteering8 8:22:44 30.1 48.44 90218 /124c14%104.5
  Running3 1:09:17 7.15(9:41) 11.51(6:01) 6510.6
  Yoga/Stretching/PT8 55:00
  Core Strength2 23:002.3
  Total11 10:50:01 37.25 59.95 96718 /124c14%117.4
  [1-5]9 8:36:21

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MoTuWeThFrSaSu

Sunday May 29, 2011 #

8 AM

Running warm up/down 3:03 intensity: (23 @0) + (2:40 @1) 0.45 km (6:45 / km) +1m 6:40 / km
ahr:149 max:158 shoes: disintegrators

Yoga/Stretching/PT warm up/down (Dynamic stretching) 5:00 [0]

Running warm up/down 4:39 intensity: (32 @0) + (4:07 @1) 0.59 km (7:50 / km)
ahr:143 max:156 shoes: disintegrators

Orienteering race (TT Long) 1:29:05 intensity: (3:11 @1) + (13:16 @2) + (32:11 @3) + (33:58 @4) + (6:29 @5) **** 10.56 km (8:26 / km) +340m 7:16 / km
ahr:179 max:190 spiked:10/17c shoes: disintegrators

Running warm up/down 6:46 intensity: (8 @0) + (6:08 @1) + (30 @2) 0.95 km (7:07 / km) +12m 6:42 / km
ahr:154 max:167 shoes: disintegrators

9 PM

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

Saturday May 28, 2011 #

3 PM

Yoga/Stretching/PT warm up/down (Dynamic stretching) 10:00 [0]

Running warm up/down 18:45 intensity: (14:20 @1) + (1:36 @2) + (2:49 @3) 3.24 km (5:47 / km) +3m 5:46 / km
ahr:155 max:184 shoes: Innov8

Orienteering race (TT Sprint) 15:59 intensity: (29 @2) + (5:40 @3) + (4:59 @4) + (4:51 @5) *** 3.24 km (4:56 / km) +22m 4:46 / km
ahr:179 max:193 spiked:8/12c shoes: Innov8

Running warm up/down 6:57 intensity: (6:41 @1) + (16 @2) 1.0 km (6:57 / km)
ahr:152 max:166 shoes: Innov8

Friday May 27, 2011 #

4 PM

Running 20:07 intensity: (7:23 @1) + (7:20 @2) + (4:22 @3) + (1:02 @4) 2.5 mi (8:03 / mi) +23m 7:49 / mi
ahr:165 max:186 shoes: Pink shiny!

Running warm up/down 9:00 intensity: (2:34 @0) + (6:26 @1) 0.78 mi (11:32 / mi) +26m 10:27 / mi
ahr:143 max:161 shoes: Pink shiny!

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

Core Strength 10:00 [1]

Thursday May 26, 2011 #

Orienteering 10:00 [1]

Yoga/Stretching/PT (Foam rolling) 10:00 [0]

Wednesday May 25, 2011 #

11 AM

Orienteering (Memory) 1:13:03 intensity: (4:54 @0) + (32:26 @1) + (18:39 @2) + (16:19 @3) + (45 @4) *** 7.17 km (10:11 / km) +228m 8:47 / km
ahr:161 max:185 7c shoes: disintegrators

1 PM

Orienteering 1:07:00 [2] *** 5.0 km (13:24 / km)
15c shoes: disintegrators

Tuesday May 24, 2011 #

10 AM

Orienteering (Fog-O') 32:23 intensity: (7:09 @0) + (20:59 @1) + (4:15 @2) **** 3.15 km (10:18 / km) +59m 9:25 / km
ahr:145 max:173 6c shoes: disintegrators

Orienteering (Slope-O') 51:46 intensity: (36:04 @1) + (15:34 @2) + (8 @3) *** 5.25 km (9:52 / km) +145m 8:40 / km
ahr:154 max:177 10c shoes: disintegrators

Core Strength 13:00 [1]

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

5 PM

Orienteering 38:24 intensity: (21 @0) + (34:44 @1) + (3:19 @2) *** 3.5 mi (10:58 / mi) +46m 10:32 / mi
ahr:154 max:170 23c shoes: Pink shiny!

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

Monday May 23, 2011 #

11 AM

Orienteering (Control pick) 43:24 intensity: (19:56 @0) + (18:50 @1) + (4:14 @2) + (24 @3) **** 2.98 km (14:35 / km)
ahr:135 max:176 19c shoes: disintegrators

Orienteering (No map) 43:49 intensity: (22:01 @0) + (18:15 @1) + (3:09 @2) + (24 @3) **** 2.8 km (15:39 / km)
ahr:134 max:176 15c shoes: disintegrators

Orienteering 37:51 intensity: (20:42 @0) + (16:58 @1) + (11 @2) **** 2.66 km (14:15 / km) +62m 12:45 / km
ahr:130 max:165 shoes: disintegrators

9 PM

Yoga/Stretching/PT (Foam roller) 10:00 [0]

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