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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: WF

In the 7 days ending Sep 22, 2014:

activity # timemileskm+m
  Running3 2:01:02 14.57(8:18) 23.45(5:10) 6
  Orienteering1 54:28 4.44(12:17) 7.14(7:38) 15
  Prevention & Rehabilitation5 50:00
  Strength & Conditioning2 20:00
  Total9 4:05:30 19.01 30.59 21
  [1-5]4 3:15:30

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TuWeThFrSaSuMo

Monday Sep 22, 2014 #

Note
(rest day)

Prevention & Rehabilitation 10:00 [0]

Sunday Sep 21, 2014 #

Event: Dutch Championship Middle
 
10 AM

Running warm up/down 11:41 intensity: (24 @1) + (2:47 @2) + (6:36 @3) + (1:54 @4) 2.05 km (5:42 / km)
ahr:154 max:172 shoes: Inov-8 X-Talon 190 (OG)

Orienteering race 54:28 intensity: (5 @1) + (40 @2) + (2:50 @3) + (33:46 @4) + (17:07 @5) 7.14 km (7:38 / km) +15m 7:33 / km
ahr:175 max:189 shoes: Inov-8 X-Talon 190 (OG)

Running warm up/down 11:30 intensity: (1:01 @1) + (4:38 @2) + (4:26 @3) + (1:25 @4) 2.01 km (5:44 / km)
ahr:150 max:170 shoes: Inov-8 X-Talon 190 (OG)

Saturday Sep 20, 2014 #

Note
(rest day)

Friday Sep 19, 2014 #

Prevention & Rehabilitation 10:00 [0]

8 AM

Running 25:06 intensity: (9:35 @1) + (12:08 @2) + (3:05 @3) + (18 @4) 4.51 km (5:34 / km) +6m 5:32 / km
ahr:138 max:167 shoes: Inov-8 F-Lite 195 (BR)

Strength & Conditioning 10:00 [1]

Thursday Sep 18, 2014 #

Note
(rest day)

Prevention & Rehabilitation 10:00 [0]

Wednesday Sep 17, 2014 #

Prevention & Rehabilitation 10:00 [0]

11 AM

Running intervals 1:12:45 intensity: (4:54 @1) + (33:08 @2) + (15:15 @3) + (19:28 @4) 14.89 km (4:53 / km)
ahr:152 max:178 shoes: Inov-8 Road-X 255 (WY)

7 PM

Strength & Conditioning 10:00 [1]

Tuesday Sep 16, 2014 #

Note
(rest day)

Prevention & Rehabilitation 10:00 [0]

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