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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: comodoe

In the 7 days ending Dec 17, 2017:

activity # timemileskm+m
  running6 7:02:22 56.15(7:31) 90.36(4:40) 1128
  alternative endurance1 1:15:00
  orienteering1 1:00:36 6.1(9:56) 9.81(6:11) 20627c
  strength2 50:00
  cycling2 46:00 7.15 11.5
  climbing1 45:00
  stretching/blackroll/yoga2 25:00
  Total10 12:03:58 69.39 111.67 133427c
  [1-5]10 11:38:58

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MoTuWeThFrSaSu

Sunday Dec 17, 2017 #

9 AM

running long 2:02:59 intensity: (43:24 @1) + (1:01:23 @2) + (18:12 @3) 24.28 km (5:04 / km) +407m 4:40 / km
ahr:148 max:171 shoes: inov-8 X-Talon 200

3 PM

climbing (bouldering) 45:00 [2]

Saturday Dec 16, 2017 #

3 PM

running tempo 40:00 intensity: (1:22 @1) + (11:17 @2) + (27:21 @3) 10.31 km (3:53 / km) +3m 3:52 / km
ahr:159 max:172 shoes: Saucony Breakthru 2

running warm up/down 13:29 [1] 3.11 km (4:20 / km)
ahr:145 max:169 shoes: Saucony Breakthru 2

5 PM

strength 25:00 [1]

stretching/blackroll/yoga 10:00 [0]

Friday Dec 15, 2017 #

12 PM

running warm up/down 10:39 [1] 2.1 km (5:04 / km)
shoes: Saucony Breakthru 2

running intervals (treadmill) 50:00 intensity: (10:00 @2) + (10:00 @3) + (20:00 @4) + (10:00 @5) 13.2 km (3:47 / km)
ahr:177 max:193 shoes: Asics Gel-DS Racer 11

running warm up/down 12:27 [1] 2.31 km (5:23 / km)
shoes: Saucony Breakthru 2

Thursday Dec 14, 2017 #

10 AM

running long 1:37:21 intensity: (30:24 @1) + (41:46 @2) + (25:11 @3) 18.81 km (5:11 / km) +491m 4:35 / km
ahr:152 max:174 shoes: inov-8 X-Talon 200

Wednesday Dec 13, 2017 #

10 AM

cycling 18:00 intensity: (6:00 @1) + (3:00 @2) + (3:00 @3) + (4:30 @4) + (1:30 @5)

5 PM

cycling 28:00 [1] 11.5 km (24.6 kph)

running warm up/down 5:00 [1] 0.91 km (5:30 / km)
ahr:133 max:143 shoes: inov-8 Arctic Talon 275

orienteering (night) 1:00:36 intensity: (11:58 @1) + (24:16 @2) + (21:57 @3) + (2:25 @4) 9.81 km (6:11 / km) +206m 5:35 / km
ahr:159 max:180 27c shoes: inov-8 Arctic Talon 275

running warm up/down 1:50 [1] 0.34 km (5:24 / km)
ahr:136 max:141 shoes: inov-8 Arctic Talon 275

Tuesday Dec 12, 2017 #

6 PM

running warm up/down 20:17 [1] 3.19 km (6:22 / km) +77m 5:41 / km
shoes: Saucony Breakthru 2

running intervals 34:00 intensity: (4:00 @1) + (5:00 @2) + (20:00 @3) + (5:00 @4) 8.97 km (3:47 / km) +138m 3:31 / km
shoes: Saucony Breakthru 2

running warm up/down 14:20 [1] 2.83 km (5:04 / km) +12m 4:58 / km
shoes: Saucony Breakthru 2

strength 25:00 [1]

stretching/blackroll/yoga 15:00 [0]

Monday Dec 11, 2017 #

11 AM

alternative endurance (aquajogging) 1:15:00 [1]

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