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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PM

In the 7 days ending Dec 16, 2018:

activity # timemileskm+m
  Running5 2:14:06 15.07(8:54) 24.26(5:32) 176
  Weights2 1:35:00
  Orienteering2 1:28:52 4.1(21:41) 6.59(13:29) 398
  Total7 5:17:58 19.17 30.85 574
  [1-5]7 5:01:44

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MoTuWeThFrSaSu

Sunday Dec 16, 2018 #

10 AM

Running 7:54 intensity: (1:08 @0) + (3:12 @1) + (3:15 @2) + (19 @3) 0.63 km (12:32 / km)
ahr:120 max:133

Orienteering 41:28 intensity: (8:20 @0) + (9:57 @1) + (11:39 @2) + (11:10 @3) + (22 @4) 2.66 km (15:34 / km) +180m 11:38 / km
ahr:123 max:150

Saturday Dec 15, 2018 #

10 AM

Running 9:46 intensity: (22 @0) + (2:45 @1) + (3:18 @2) + (3:21 @3) 0.9 km (10:48 / km) +12m 10:09 / km
ahr:127 max:144

Orienteering 23:48 intensity: (2:59 @0) + (3:20 @1) + (7:14 @2) + (8:39 @3) + (1:36 @4) 1.99 km (11:57 / km) +114m 9:17 / km
ahr:129 max:153

Orienteering 23:36 intensity: (1:14 @0) + (2:23 @1) + (7:28 @2) + (10:37 @3) + (1:54 @4) 1.94 km (12:11 / km) +104m 9:36 / km
ahr:134 max:152

Friday Dec 14, 2018 #

11 AM

Running 14:04 intensity: (1:15 @0) + (3:52 @1) + (6:41 @2) + (2:16 @3) 2.53 km (5:34 / km) +23m 5:19 / km
ahr:124 max:145

Running 21:08 intensity: (21 @1) + (5:39 @2) + (15:08 @3) 3.89 km (5:26 / km) +12m 5:21 / km
ahr:139 max:149

Running 3:06 intensity: (1:35 @1) + (1:10 @2) + (21 @3) 0.61 km (5:07 / km)
ahr:122 max:128

Thursday Dec 13, 2018 #

3 PM

Weights 45:00 [3]

Warm up and 6 exercises (3 sets of 5 reps), plus core exercises and warm down.

Wednesday Dec 12, 2018 #

4 PM

Running intervals 41:00 [4] 8.85 km (4:38 / km) +100m 4:23 / km

Warm up for 10 mins (just under 2k, from 10.5k/h to 14k/h) and then 4x1k reps at 15.4k/h, with 90 secs recovery at 10.5k/h, followed by 10 minute warm down.

Tuesday Dec 11, 2018 #

2 PM

Running 37:08 intensity: (56 @0) + (15:49 @1) + (15:57 @2) + (4:26 @3) 6.85 km (5:25 / km) +29m 5:18 / km
ahr:123 max:135

Easy run around West Common

Monday Dec 10, 2018 #

9 AM

Weights 50:00 [3]

Warm up and 6 exercises (3 sets of 5 reps), plus core exercises and warm down.

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