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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: comodoe

In the 7 days ending Jan 28, 2016:

activity # timemileskm+m
  running9 6:05:31 44.27(8:15) 71.24(5:08) 757
  orienteering2 1:26:16 9.23(9:21) 14.85(5:49) 26160c
  other sports1 1:10:00
  strength2 50:00
  running (x-country)1 27:09 3.45(7:52) 5.55(4:53) 300
  Total12 9:58:56 56.95 91.65 131860c
averages - sleep:7.2

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FrSaSuMoTuWeTh

Thursday Jan 28, 2016 #

1 PM

running tempo 26:42 intensity: (43 @1) + (1:33 @2) + (6:26 @3) + (17:04 @4) + (56 @5) 7.01 km (3:49 / km) +5m 3:48 / km
ahr:178 max:213 shoes: Asics Gel-Lyte 33.3

8 PM

other sports (volleyball) 1:10:00 [2]
shoes: Asics Gel-Blade 2

Wednesday Jan 27, 2016 #

Event: 1. Lauf Dresdner Sprint-OL-Serie
 
6 PM

running warm up/down 8:04 intensity: (5:28 @1) + (2:36 @2) 1.45 km (5:35 / km) +65m 4:33 / km
ahr:142 max:155 slept:8.0

orienteering (night) 20:14 intensity: (20 @1) + (21 @2) + (4:39 @3) + (14:54 @4) 4.38 km (4:37 / km) +48m 4:23 / km
ahr:176 max:186 21c

running 1:04:11 intensity: (7:15 @1) + (35:14 @2) + (12:54 @3) + (8:48 @4) 12.83 km (5:00 / km) +227m 4:36 / km
ahr:159 max:190


Bahn A - Splits

Tuesday Jan 26, 2016 #

2 PM

running warm up/down 20:00 intensity: (3:49 @1) + (16:01 @2) + (10 @3) 4.33 km (4:37 / km) +2m 4:36 / km
ahr:151 max:167 slept:8.5 shoes: Asics Gel-Lyte 33.3

running warm up/down 12:30 intensity: (7:23 @1) + (2:40 @2) + (1:34 @3) + (53 @4) 1.69 km (7:24 / km)
ahr:140 max:182 shoes: Asics Gel-Lyte 33.3

running intervals 40:00 intensity: (38 @1) + (7:38 @2) + (3:46 @3) + (27:27 @4) + (31 @5) 10.03 km (3:59 / km) +3m 3:59 / km
ahr:176 max:191 shoes: Asics Gel-Lyte 33.3

running warm up/down 9:00 intensity: (37 @1) + (8:23 @2) 1.84 km (4:53 / km) +6m 4:49 / km
ahr:155 max:161 shoes: Asics Gel-Lyte 33.3

7 PM

strength 30:00 [2]

Monday Jan 25, 2016 #

8 PM

running 46:00 intensity: (3:04 @1) + (42:56 @2) 9.79 km (4:42 / km) +6m 4:41 / km
ahr:151 max:161 slept:5.0 shoes: Salomon Speedcross 3 CS red

Sunday Jan 24, 2016 #

7 AM

running 23:13 [1] 3.84 km (6:03 / km) +43m 5:44 / km
slept:7.5 shoes: inov-8 X-Talon 212

10 AM

running warm up/down 18:49 intensity: (13:11 @1) + (5:38 @2) 2.16 km (8:43 / km) +142m 6:34 / km
ahr:139 max:160 shoes: inov-8 X-Talon 212

orienteering 1:06:02 intensity: (29 @1) + (9:44 @2) + (29:19 @3) + (25:12 @4) + (1:18 @5) 10.47 km (6:18 / km) +213m 5:43 / km
ahr:172 max:193 39c shoes: inov-8 X-Talon 212

running warm up/down 10:47 [1] 1.66 km (6:30 / km)
ahr:132 max:146 shoes: inov-8 X-Talon 212

Saturday Jan 23, 2016 #

7 AM

running 21:40 intensity: (14:50 @1) + (6:50 @2) 3.42 km (6:20 / km) +107m 5:29 / km
ahr:140 max:160 slept:7.5 shoes: inov-8 X-Talon 212

10 AM

running warm up/down 18:51 intensity: (11:54 @1) + (6:14 @2) + (43 @3) 2.12 km (8:55 / km) +142m 6:40 / km
ahr:141 max:163 shoes: inov-8 X-Talon 212

running (x-country) hills (cross test) 27:09 intensity: (10 @1) + (4 @2) + (13 @3) + (13:33 @4) + (13:09 @5) 5.55 km (4:53 / km) +300m 3:51 / km
ahr:189 max:198 shoes: inov-8 X-Talon 212

running warm up/down 9:28 intensity: (8:54 @1) + (34 @2) 1.54 km (6:09 / km) +5m 6:03 / km
ahr:136 max:149 shoes: inov-8 X-Talon 212

Friday Jan 22, 2016 #

8 AM

strength 20:00 [2]
slept:6.5

4 PM

running 36:16 intensity: (39 @1) + (23:46 @2) + (11:51 @3) 7.55 km (4:48 / km) +4m 4:47 / km
ahr:159 max:175 shoes: inov-8 X-Talon 190

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