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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: acjospe

In the 7 days ending Jan 21, 2013:

activity # timemileskm+mload
  Ski-o4 5:18:29 36.58(8:42) 58.88(5:25) 111628 /89c31%51.0
  Skate skiing5 3:57:48 33.83(7:02) 54.44(4:22) 32135.3
  Cycling3 1:31:19 21.92(14.4/h) 35.28(23.2/h) 2537.4
  Orienteering2 1:26:55 6.99(12:26) 11.25(7:43) 26529c13.4
  Double pole1 1:03:11 7.87(8:02) 12.67(4:59) 46.3
  Running3 57:51 6.59(8:47) 10.6(5:27) 796.1
  Yoga/Stretching/PT5 46:00
  Core Strength2 32:003.2
  Total15 15:33:33 113.79 183.13 203828 /118c23%122.8
  [1-5]13 14:24:50
averages - sleep:8 rhr:55 weight:121lbs

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Monday Jan 21, 2013 #

12 PM

Skate skiing warm up/down 11:14 intensity: (14 @0) + (9:43 @1) + (1:17 @2) 2.87 km (3:55 / km) +11m 3:50 / km
ahr:152 max:171 slept:9.0

Ski-o race (VT Long) 1:17:16 intensity: (17 @0) + (27:47 @1) + (39:08 @2) + (10:04 @3) *** 15.48 km (4:59 / km) +368m 4:28 / km
ahr:165 max:177 23c

Skate skiing 32:57 intensity: (32:01 @1) + (56 @2) 7.22 km (4:34 / km) +57m 4:23 / km
ahr:151 max:167

Ski-o 1:03:29 intensity: (8 @0) + (58:30 @1) + (4:51 @2) *** 12.92 km (4:55 / km) +239m 4:30 / km
ahr:154 max:169 16c

Skate skiing 21:31 intensity: (18:29 @1) + (3:02 @2) 5.06 km (4:15 / km) +98m 3:52 / km
ahr:152 max:169

Yoga/Stretching/PT 10:00 [0]

Sunday Jan 20, 2013 #

8 AM

Skate skiing 29:58 intensity: (4:58 @0) + (25:00 @1) 5.77 km (5:12 / km) +63m 4:56 / km
ahr:123 max:154 slept:7.0

Saturday Jan 19, 2013 #

9 AM

Running warm up/down 29:22 intensity: (29:17 @1) + (5 @2) 3.25 mi (9:02 / mi) +73m 8:27 / mi
ahr:149 max:165 rhr:56 slept:7.0 shoes: Pink shiny! (v2)

Skate skiing warm up/down 6:34 intensity: (6 @0) + (5:33 @1) + (55 @2) 1.73 km (3:48 / km) +7m 3:43 / km
ahr:148 max:170

Ski-o race (VT WRE) 32:23 intensity: (46 @1) + (11:30 @2) + (10:56 @3) + (9:11 @4) **** 4.14 km (7:49 / km) +156m 6:35 / km
ahr:176 max:184 spiked:28/30c

Skate skiing warm up/down 21:11 intensity: (20:47 @1) + (24 @2) 3.5 km (6:03 / km) +40m 5:44 / km
ahr:143 max:165

12 PM

Ski-o (Sprint relay) 31:36 intensity: (18:44 @1) + (11:00 @2) + (1:52 @3) **** 5.94 km (5:19 / km) +83m 4:58 / km
ahr:149 max:180 20c

Skate skiing warm up/down 12:38 [1] 2.53 km (5:00 / km) +9m 4:55 / km
ahr:144 max:156

Ski-o 1:07:22 [1] 10.14 km (6:39 / km) +262m 5:53 / km
ahr:135 max:158

4 PM

Yoga/Stretching/PT 10:00 [0]

Friday Jan 18, 2013 #

7 AM

Ski-o 46:23 [1] 10.26 km (4:31 / km) +8m 4:30 / km
ahr:137 max:161 rhr:54 slept:7.4

Cycling (Commute) 26:36 [1] 7.42 mi (16.7 mph) +70m
ahr:132 max:153

4 PM

Cycling (Commute) 29:06 [1] 7.05 mi (14.5 mph) +96m
ahr:129 max:159

Core Strength 12:00 [1]

Thursday Jan 17, 2013 #

8 AM

Yoga/Stretching/PT (Yoga) 10:00 [0]
rhr:60 slept:8.3

12 PM

Running 14:30 intensity: (11:00 @1) + (3:30 @2) 1.67 mi (8:41 / mi) +4m 8:37 / mi
shoes: Pink shiny! (v2)

4 PM

Running 13:59 [1] 1.67 mi (8:23 / mi) +2m 8:21 / mi
shoes: Pink shiny! (v2)

5 PM

Skate skiing 1:41:45 intensity: (1:10:34 @1) + (10:02 @2) + (10:54 @3) + (6:15 @4) + (4:00 @5) 25.77 km (3:57 / km) +36m 3:55 / km
ahr:151 max:186

Wednesday Jan 16, 2013 #

Note
rhr:52 slept:8.0 weight:121lbs

5 PM

Double pole 1:03:11 intensity: (1:03:03 @1) + (8 @2) 12.67 km (4:59 / km) +4m 4:59 / km
ahr:122 max:165

8 PM

Orienteering (Night-o) 53:18 intensity: (34:48 @1) + (7:48 @2) + (10:38 @3) + (4 @4) *** 5.67 km (9:24 / km) +156m 8:16 / km
ahr:153 max:183 22c shoes: disintegrators

Yoga/Stretching/PT 6:00 [0]

Tuesday Jan 15, 2013 #

8 AM

Cycling (Commute) 35:37 intensity: (17:00 @0) + (18:37 @1) 7.45 mi (12.6 mph) +87m
ahr:90 max:157 rhr:54 slept:9.0

7 PM

Core Strength 20:00 [1]

Orienteering 33:37 intensity: (31:30 @1) + (2:07 @2) * 3.47 mi (9:41 / mi) +109m 8:50 / mi
ahr:143 max:174 7c shoes: Uglies

Yoga/Stretching/PT 10:00 [0]

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