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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: acjospe

In the 7 days ending Feb 4, 2012:

activity # timemileskm+mload
  Ski-o8 7:29:41 51.96(8:39) 83.61(5:23) 135852 /130c40%105.1
  Skate skiing7 2:17:00 19.02(7:12) 30.61(4:29)15.4
  Yoga/Stretching/PT5 40:00
  Running1 20:30 2.15(9:31) 3.46(5:55) 792.1
  Total13 10:47:11 73.13 117.69 143752 /130c40%122.6
  [1-5]12 9:22:10
averages - sleep:8 rhr:59

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SuMoTuWeThFrSa

Saturday Feb 4, 2012 #

9 AM

Skate skiing warm up/down 15:00 [1] 4.0 km (3:45 / km)

Ski-o race (US champs middle) 43:44 [2] *** 8.0 km (5:28 / km)
21c

2 PM

Ski-o 1:23:36 intensity: (24:31 @0) + (59:05 @1) 14.14 km (5:55 / km) +163m 5:35 / km
ahr:131 max:163 23c

Ski-o (Control pickup) 23:01 intensity: (10:08 @0) + (12:53 @1) 3.46 km (6:39 / km) +45m 6:14 / km
ahr:126 max:153 4c

Friday Feb 3, 2012 #

Skate skiing warm up/down 10:00 [1] 2.0 km (5:00 / km)

Ski-o race (WCup Team Sprint) 9:00 [2] *** 2.0 km (4:30 / km) +30m 4:11 / km
spiked:6/9c

Ski-o race 9:00 [3] *** 2.0 km (4:30 / km) +30m 4:11 / km
spiked:8/9c

Ski-o race 9:00 [1] *** 2.0 km (4:30 / km)
spiked:5/11c

Skate skiing warm up/down 8:00 [1] 2.0 km (4:00 / km)

Ski-o 20:00 [1] 3.0 km (6:40 / km)

Thursday Feb 2, 2012 #

Skate skiing warm up/down 17:00 [2] 4.0 km (4:15 / km)
rhr:56 slept:7.0

Ski-o race (World Cup middle distance) 50:47 [3] *** 8.8 km (5:46 / km) +185m 5:13 / km
spiked:11/18c

Skate skiing warm up/down 10:00 [1] 2.0 km (5:00 / km)

9 AM

Skate skiing warm up/down 15:00 [1] 4.0 km (3:45 / km)

7 PM

Running 20:30 intensity: (19:58 @1) + (32 @2) 2.15 mi (9:31 / mi) +79m 8:33 / mi
ahr:145 max:168

Yoga/Stretching/PT (Stretching/massage stick) 10:00 [0]

Wednesday Feb 1, 2012 #

Skate skiing warm up/down 25:00 [1] 6.0 km (4:10 / km)
rhr:63 slept:8.0

Ski-o race 13:45 [4] *** 2.3 km (5:59 / km)
spiked:9/9c

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

Tuesday Jan 31, 2012 #

Note
rhr:62 slept:8.8

Yoga/Stretching/PT 10:00 [0]

1 PM

Ski-o 48:09 intensity: (10:22 @0) + (29:42 @1) + (8:05 @2) *** 9.77 km (4:56 / km) +215m 4:26 / km
ahr:142 max:174 6c

Monday Jan 30, 2012 #

Note

Ski-o race (World Cup Long (TDXC)) 1:23:05 [3] *** 17.1 km (4:52 / km) +440m 4:18 / km
spiked:13/20c rhr:57 slept:7.5 (sick)

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

7 AM

Skate skiing warm up/down 27:00 [1] 5.0 km (5:24 / km)

Sunday Jan 29, 2012 #

Note
rhr:58 slept:8.5 (sick)

9 AM

Skate skiing 10:00 [1] 1.0 mi (10:00 / mi)

1 PM

Ski-o 56:34 intensity: (40:27 @1) + (16:01 @2) + (6 @3) 11.03 km (5:08 / km) +250m 4:36 / km
ahr:154 max:175

Yoga/Stretching/PT 10:00 [0]

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