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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: acjospe

In the 7 days ending Dec 2, 2012:

activity # timemileskm+mload
  Orienteering4 5:13:10 19.92(15:43) 32.06(9:46) 110120 /69c28%108.9
  Running5 3:07:31 18.37(10:12) 29.57(6:20) 38821.5
  rollerskiing2 2:00:54 17.49(6:55) 28.15(4:18) 30012.6
  Cycling1 1:24:37 7.05(5.0/h) 11.35(8.0/h) 2477.3
  Yoga/Stretching/PT5 50:00
  Core Strength2 45:54 0.01 0.02 14.6
  Hill bounding/ski walking1 39:47 3.27(12:10) 5.26(7:34) 510.4
  Spenst2 12:28 0.52(24:12) 0.83(15:02)4.3
  Total10 14:14:21 66.64 107.24 204220 /69c28%169.6
  [1-5]9 13:04:46
averages - sleep:9 rhr:51

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MoTuWeThFrSaSu

Sunday Dec 2, 2012 #

Running warm up/down 13:00 [1] 1.0 mi (13:00 / mi)
shoes: blue icebugs

Orienteering race (US Ultralong Champs) 2:38:00 intensity: (20:00 @1) + (20:00 @2) + (1:30:00 @3) + (28:00 @4) *** 14.5 km (10:54 / km) +530m 9:13 / km
spiked:20/22c shoes: blue icebugs

Saturday Dec 1, 2012 #

11 AM

Running warm up/down 20:21 intensity: (15:43 @1) + (1:00 @2) + (3:01 @3) + (27 @4) + (10 @5) 1.94 mi (10:31 / mi) +4m 10:27 / mi
ahr:152 max:198 shoes: blue icebugs

Spenst warm up/down 7:02 intensity: (11 @0) + (2:55 @1) + (3:33 @2) + (23 @3) 0.44 mi (15:49 / mi)
ahr:162 max:179 shoes: blue icebugs

Orienteering race (relay champs - orange) 26:00 [4] 3.3 km (7:53 / km)
14c shoes: blue icebugs

Running warm up/down 9:50 [1] 0.77 mi (12:45 / mi) +5m 12:30 / mi
ahr:136 max:147 shoes: blue icebugs

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

Friday Nov 30, 2012 #

6 PM

Running warm up/down 22:09 intensity: (21:59 @1) + (10 @2) 2.12 mi (10:27 / mi) +2m 10:25 / mi
ahr:140 max:170 shoes: blue icebugs

Orienteering race (night-o champs) 1:03:53 intensity: (4:45 @1) + (19:05 @2) + (35:18 @3) + (4:32 @4) + (13 @5) 7.49 km (8:32 / km) +292m 7:08 / km
ahr:175 max:187 17c shoes: blue icebugs

Running warm up/down 9:56 intensity: (15 @0) + (9:41 @1) 0.98 mi (10:09 / mi) +16m 9:39 / mi
ahr:148 max:163 shoes: blue icebugs

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

Thursday Nov 29, 2012 #

10 AM

rollerskiing (Skate) 1:00:28 intensity: (58:10 @1) + (2:18 @2) 9.42 mi (6:25 / mi) +164m 6:05 / mi
ahr:144 max:169

Core Strength 21:00 [1]

Wednesday Nov 28, 2012 #

8 AM

Orienteering 1:05:17 intensity: (3:51 @0) + (54:23 @1) + (7:03 @2) *** 6.77 km (9:38 / km) +279m 8:00 / km
ahr:151 max:173 16c rhr:49 shoes: blue icebugs

6 PM

Cycling (MTB) 1:24:37 intensity: (15:18 @0) + (1:05:38 @1) + (3:41 @2) 7.05 mi (5.0 mph) +247m
ahr:133 max:174

Yoga/Stretching/PT 10:00 [0]

Tuesday Nov 27, 2012 #

7 AM

rollerskiing (Skate) 1:00:26 intensity: (57:20 @1) + (3:06 @2) 12.99 km (4:39 / km) +136m 4:25 / km
ahr:142 max:174 rhr:52 slept:9.0

3 PM

Running warm up/down 26:58 intensity: (26:51 @1) + (7 @2) 3.08 mi (8:45 / mi) +43m 8:23 / mi
ahr:159 max:192 shoes: Pink shiny! (v2)

Hill bounding/ski walking 39:47 intensity: (8:40 @1) + (18:36 @2) + (11:24 @3) + (1:07 @4) 3.27 mi (12:10 / mi) +5m 12:06 / mi
ahr:164 max:185 shoes: Pink shiny! (v2)

Spenst 5:26 intensity: (1:42 @1) + (44 @2) + (3:00 @5) 0.07 mi (1:17:23 / mi)
ahr:153 max:170 shoes: Pink shiny! (v2)

Running warm up/down 10:39 intensity: (10:08 @1) + (31 @2) 1.07 mi (9:58 / mi) +38m 8:59 / mi
ahr:150 max:166 shoes: Pink shiny! (v2)

Yoga/Stretching/PT 10:00 [0]

Monday Nov 26, 2012 #

2 PM

Running 1:14:38 intensity: (1:03:08 @1) + (11:25 @2) + (5 @3) 7.42 mi (10:04 / mi) +280m 9:00 / mi
ahr:151 max:175 shoes: Pink shiny! (v2)

Core Strength 24:54 [1] 0.01 mi (41:44:32 / mi) +1m 31:48:13 / mi

6 PM

Yoga/Stretching/PT (Massage + The Stick) 10:00 [0]

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