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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: gail

In the 30 days ending Sep 30, 2011:

activity # timemileskm+m
  bike9 9:18:14 97.6 157.07 700
  orienteering6 9:03:44 18.17(29:56) 29.24(18:36) 775
  PT exercises6 2:00:00
  s & s1 25:00
  rowing machine1 20:00
  elliptical trainer1 20:00
  Total21 21:26:58 115.77 186.31 1475
  [1-5]21 19:26:02

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Friday Sep 30, 2011 #

1 PM

bike (outdoors) 1:03:52 intensity: (14:40 @0) + (2:24 @1) + (44:54 @2) + (1:54 @3) 12.42 mi (5:09 / mi) +147m 4:58 / mi
ahr:116 max:136

Monday Sep 26, 2011 #

Note

2 PM

bike (outdoors) 1:05:49 intensity: (5:14 @0) + (6:55 @1) + (52:06 @2) + (1:34 @3) 12.33 mi (5:20 / mi) +82m 5:14 / mi
ahr:117 max:133

Sunday Sep 25, 2011 #

Event: WCOC Tarrywile Park
 
11 AM

orienteering race 1:23:23 intensity: (5:16 @0) + (8:07 @1) + (48:35 @2) + (21:25 @3) 4.62 km (18:03 / km) +181m 15:06 / km
ahr:120 max:145 shoes: Jalas 2


Green - Splits

Saturday Sep 24, 2011 #

PT exercises 20:00 [1]

Friday Sep 23, 2011 #

11 AM

bike (outdoors) 1:06:14 intensity: (8:27 @0) + (5:29 @1) + (50:53 @2) + (1:25 @3) 12.32 mi (5:23 / mi) +82m 5:16 / mi
ahr:116 max:133

Thursday Sep 22, 2011 #

PT exercises 20:00 [1]

Wednesday Sep 21, 2011 #

1 PM

bike 1:05:09 intensity: (8:59 @0) + (11:41 @1) + (43:27 @2) + (1:02 @3) 12.31 mi (5:18 / mi) +82m 5:11 / mi
ahr:114 max:131

Tuesday Sep 20, 2011 #

PT exercises 20:00 [1]

Monday Sep 19, 2011 #

12 PM

bike (outdoors) 1:07:08 intensity: (8:35 @0) + (1:51 @1) + (55:35 @2) + (1:07 @3) 12.0 mi (5:36 / mi) +75m 5:29 / mi
ahr:118 max:133

Sunday Sep 18, 2011 #

Note

Saturday Sep 17, 2011 #

11 AM

orienteering 2:02:22 intensity: (1:21:53 @1) + (40:29 @2) 6.73 km (18:11 / km) +124m 16:39 / km
ahr:102 max:126 shoes: Jalas 2


Green - Splits

Friday Sep 16, 2011 #

1 PM

bike (outdoors) 1:07:21 intensity: (17:20 @0) + (42:56 @1) + (7:05 @2) 11.94 mi (5:38 / mi) +74m 5:32 / mi
ahr:88 max:118

Wednesday Sep 14, 2011 #

11 AM

bike 1:08:05 intensity: (8:13 @0) + (19:29 @1) + (38:51 @2) + (1:32 @3) 12.28 mi (5:33 / mi) +83m 5:26 / mi
ahr:108 max:131

Tuesday Sep 13, 2011 #

PT exercises 20:00 [1]

Sunday Sep 11, 2011 #

9 AM

orienteering 1:31:15 intensity: (15:39 @0) + (39:34 @1) + (35:42 @2) + (20 @3) 4.2 km (21:44 / km) +71m 20:02 / km
ahr:103 max:134 shoes: Jalas 2

Saturday Sep 10, 2011 #

Event: UNO Pawtuckaway State Park Camping Weekend
 
12 PM

orienteering 1:50:56 intensity: (8:09 @0) + (14:25 @1) + (1:27:59 @2) + (23 @3) 5.33 km (20:49 / km) +110m 18:53 / km
ahr:113 max:130 shoes: Jalas 2

Thursday Sep 8, 2011 #

s & s 25:00 [1]

rowing machine 20:00 [3]

bike 30:00 [3]

elliptical trainer 20:00 [3]

Tuesday Sep 6, 2011 #

PT exercises 20:00 [1]

Sunday Sep 4, 2011 #

12 PM

orienteering 1:09:24 intensity: (1:02:28 @2) + (6:52 @3) + (4 @4) 3.05 mi (22:45 / mi) +128m 20:08 / mi
ahr:110 max:149


Green - Splits

Saturday Sep 3, 2011 #

12 PM

bike (outdoors) 1:04:36 intensity: (4:58 @0) + (14:28 @1) + (43:46 @2) + (1:24 @3) 12.0 mi (5:23 / mi) +75m 5:17 / mi
ahr:111 max:133

Friday Sep 2, 2011 #

PT exercises 20:00 [1]

5 PM

orienteering 1:06:24 intensity: (15:26 @0) + (36:40 @1) + (14:18 @2) 2.15 mi (30:55 / mi) +161m 25:04 / mi
ahr:96 max:122 shoes: Jalas 2

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