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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: acjospe

In the 7 days ending Oct 15:

activity # timemileskm+mload
  Orienteering4 4:17:58 16.08(16:03) 25.88(9:58) 108741 /55c74%56.7
  Running4 2:51:30 17.74(9:40) 28.55(6:00) 38949.4
  Cycling5 2:04:0012.4
  rollerskiing1 1:37:14 7.6(12:48) 12.23(7:57) 49815.8
  Hill bounding/ski walking1 1:24:30 4.5(18:47) 7.24(11:40)14.4
  Core Strength2 54:005.4
  Yoga/Stretching/PT1 25
  Total14 13:09:37 45.92 73.9 197441 /55c74%154.1
  [1-5]14 12:15:10
averages - sleep:8.5 weight:126lbs

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Sunday Oct 15 #

7 AM

Orienteering (Boulder Dash day 2) 1:26:22 intensity: (42 @0) + (17:15 @1) + (36:01 @2) + (32:16 @3) + (8 @4) 9.37 km (9:13 / km) +383m 7:39 / km
ahr:165 max:183 spiked:8/14c shoes: Oroc-280s7-2015

12 PM

Running race (Groton Town Forest Trail ) 1:19:55 intensity: (5 @0) + (58 @1) + (4:14 @2) + (43:06 @3) + (29:14 @4) + (2:18 @5) 8.82 mi (9:04 / mi) +271m 8:16 / mi
ahr:179 max:188 shoes: X-Talon 225

Saturday Oct 14 #

8 AM

Yoga/Stretching/PT (Rolling, yoga) 25 [0]

Core Strength 19:00 [1]

11 AM

Running 14:40 intensity: (36 @0) + (11:01 @1) + (3:03 @2) 1.29 mi (11:22 / mi) +36m 10:28 / mi
ahr:150 max:166 shoes: Oroc-280s7-2015

Orienteering (UNO Boulder Dash) 1:10:08 intensity: (9 @0) + (12:33 @1) + (15:40 @2) + (35:15 @3) + (5:49 @4) + (42 @5) 6.9 km (10:10 / km) +320m 8:15 / km
ahr:169 max:189 spiked:10/15c shoes: Oroc-280s7-2015

Running 13:34 intensity: (16 @0) + (13:18 @1) 1.07 mi (12:41 / mi) +18m 12:04 / mi
ahr:146 max:159 shoes: Oroc-280s7-2015

Friday Oct 13 #

6 AM

Cycling 20:00 [1]

3 PM

Orienteering 1:05:21 intensity: (26:36 @0) + (36:13 @1) + (2:32 @2) 2.61 mi (25:02 / mi) +252m 19:16 / mi
ahr:124 max:164 shoes: Oroc-280s7-2015

Thursday Oct 12 #

7 AM

Running 28:32 [1] 2.96 mi (9:38 / mi) +30m 9:21 / mi
shoes: Road-X275

3 PM

Cycling 30:00 [1]

4 PM

rollerskiing (Classic) 1:37:14 intensity: (10:38 @0) + (1:03:17 @1) + (5:34 @2) + (15:32 @3) + (2:13 @4) 7.6 mi (12:48 / mi) +498m 10:38 / mi
ahr:135 max:182

Wednesday Oct 11 #

7 AM

Cycling 22:00 [1]
slept:8.5 weight:126lbs

5 PM

Running 34:49 [1] 3.6 mi (9:40 / mi) +35m 9:23 / mi
shoes: Road-X275

Orienteering 36:07 intensity: (26:07 @1) + (10:00 @2) 3.36 mi (10:45 / mi) +133m 9:34 / mi
spiked:23/26c shoes: Road-X275

Tuesday Oct 10 #

7 AM

Cycling 22:00 [1]

7 PM

Cycling 30:00 [1]

Monday Oct 9 #

9 AM

Core Strength 35:00 [1]

Hill bounding/ski walking 1:24:30 intensity: (15:00 @0) + (50:00 @1) + (5:00 @2) + (6:30 @3) + (6:00 @4) + (2:00 @5) 4.5 mi (18:47 / mi)
shoes: RocLite305

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