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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: acjospe

In the 7 days ending Oct 11, 2014:

activity # timemileskm+mload
  Orienteering4 2:50:00 9.17(18:32) 14.76(11:31) 43930 /46c65%51.5
  Running6 2:29:01 14.79(10:04) 23.81(6:16) 8122.3
  Cycling1 20:00 392.0
  Yoga/Stretching/PT2 13:00
  Core Strength1 11:561.2
  Spenst2 9:001.3
  Hiking2 1:15 2.0 3.22 500.1
  Total11 6:14:12 25.97 41.79 60930 /46c65%78.4
  [1-5]9 6:00:27
averages - sleep:25.5 rhr:53

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Saturday Oct 11, 2014 #

7 AM

Running 13:30 [1] 1.5 mi (9:00 / mi)
shoes: F-lite195

1 PM

Running warm up/down 15:00 intensity: (10:00 @1) + (5:00 @2) 1.5 mi (10:00 / mi)
rhr:56 shoes: O-roc280 - 2014

Spenst warm up/down 5:00 [1]

Orienteering race 47:23 intensity: (8:00 @1) + (30:00 @3) + (9:00 @4) + (23 @5) ***** 4.3 km (11:01 / km) +75m 10:08 / km
spiked:15/18c shoes: O-roc280 - 2014

Running warm up/down 6:00 [1] 0.6 mi (10:00 / mi)
shoes: O-roc280 - 2014

Friday Oct 10, 2014 #

Orienteering 38:00 [1] 1.5 mi (25:20 / mi)
shoes: O-roc280 - 2014

Thursday Oct 9, 2014 #

3 PM

Running 39:35 [1] 4.55 mi (8:42 / mi) +18m 8:36 / mi
rhr:53 slept:9.5 shoes: F-lite195

Core Strength 11:56 [1]

4 PM

Cycling 20:00 [1] +39m

9 PM

Yoga/Stretching/PT 10:00 [0]

Wednesday Oct 8, 2014 #

10 AM

Hiking 30 [1] 2.0 mi (15 / mi) +50m 14 / mi

2 PM

Running 15:12 [1] 1.07 mi (14:12 / mi) +40m 12:44 / mi
ahr:135 max:198 rhr:51 shoes: X-Talon190

Orienteering 44:37 intensity: (34:37 @1) + (4:00 @2) + (6:00 @3) 3.85 km (11:36 / km) +169m 9:31 / km
ahr:126 max:164 11c shoes: X-Talon190

Running 10:04 [1] 1.07 mi (9:24 / mi) +23m 8:49 / mi
ahr:120 max:145 shoes: X-Talon190

Yoga/Stretching/PT 3:00 [0]

Tuesday Oct 7, 2014 #

Hiking 45 [0]
(rest day)

Monday Oct 6, 2014 #

Note
rhr:53 slept:9.0 (sick) (rest day)

5 PM

Running 19:40 [3] 2.0 mi (9:49 / mi)

Sunday Oct 5, 2014 #

9 AM

Running warm up/down 20:00 [1] 1.5 mi (13:20 / mi)
shoes: O-roc280 - 2014

Spenst warm up/down 4:00 [2]

Orienteering race 40:00 intensity: (8:00 @1) + (30:00 @4) + (2:00 @5) ***** 4.2 km (9:31 / km) +195m 7:44 / km
spiked:15/17c slept:58.0 (sick) shoes: O-roc280 - 2014

Running warm up/down 10:00 [1] 1.0 mi (10:00 / mi)
shoes: O-roc280 - 2014

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