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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Boje

In the 7 days ending Mar 7, 2017:

activity # timemileskm+m
  Cycling5 5:33:03 98.92(17.8/h) 159.2(28.7/h)
  Running3 1:40:22 11.89(8:27) 19.13(5:15) 181
  Orienteering1 49:26 4.77(10:22) 7.67(6:27) 93
  Strength2 30:01
  Total9 8:32:52 115.58 186.0 274

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WeThFrSaSuMoTu

Tuesday Mar 7, 2017 #

10 AM

Cycling (Rolle) 40:01 intensity: (2:22 @1) + (32:47 @2) + (4:52 @3) 20.7 km (31.0 kph)
ahr:147 max:164

7 PM

Cycling intervals (Rolle) 1:10:02 intensity: (9:38 @1) + (20:59 @2) + (18:33 @3) + (20:02 @4) + (50 @5) 40.0 km (34.3 kph)
ahr:157 max:186

10min warm up 25 km/h 150 Watt
1x 8min 35 km/h 250 Watt (2:00 pause)
2x 4min 40 km/h 300 Watt (2:00 pause)
4x 2min 45 km/h 350 Watt (1:30 pause)
4x 1min 52 km/h 450 Watt (1:00 pause)
1x 4min 40 km/h 300 Watt (2:00 pause)
10min cool down 25 km/h 150 Watt
C • Geschwindigkeit zu Leistung... 2

Monday Mar 6, 2017 #

Strength 15:00 [1]

Sunday Mar 5, 2017 #

9 AM

Cycling (Rolle) 2:05:00 intensity: (1:12:08 @1) + (52:52 @2) 54.4 km (26.1 kph)
ahr:133 max:155

Saturday Mar 4, 2017 #

10 AM

Running 21:46 intensity: (16:00 @1) + (5:46 @2) 3.11 km (7:00 / km) +76m 6:15 / km
ahr:128 max:152

Orienteering 49:26 intensity: (11:38 @1) + (13:14 @2) + (16:51 @3) + (7:43 @4) 7.67 km (6:27 / km) +93m 6:05 / km
ahr:153 max:176

Friday Mar 3, 2017 #

9 AM

Running (Laufband) 37:17 intensity: (10:00 @1) + (20:00 @2) + (5:17 @3) + (2:00 @4) 7.65 km (4:52 / km)

6 PM

Cycling 30:00 intensity: (15:51 @1) + (14:04 @2) + (5 @3) 12.1 km (24.2 kph)
ahr:135 max:159

Strength 15:01 intensity: (13:23 @1) + (1:38 @2)
ahr:120 max:145

Thursday Mar 2, 2017 #

2 PM

Cycling (Rolle) 1:08:00 intensity: (10:56 @1) + (40:11 @2) + (16:44 @3) + (9 @4) 32.0 km (28.2 kph)
ahr:147 max:172

Wednesday Mar 1, 2017 #

6 PM

Running 41:19 intensity: (1:01 @1) + (40:03 @2) + (15 @3) 8.38 km (4:56 / km) +105m 4:39 / km
ahr:147 max:158

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