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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Jules

In the 31 days ending Dec 31, 2014:

activity # timemileskm+m
  Running31 21:31:42 167.34(7:43) 269.3(4:48) 2308
  Orienteering10 8:11:38 54.23(9:04) 87.28(5:38) 1444
  Swimming3 3:34:00 5.84(36:38) 9.4(22:46)
  Pool Running2 2:30:00
  Night Orienteering1 2:26:02 13.04(11:12) 20.98(6:58) 159
  Road Cycling1 2:01:31 32.16(15.9/h) 51.76(25.6/h) 401
  Strength and Conditioning2 1:45:00
  Total45 41:59:53 272.61 438.72 4312
  [1-5]45 41:59:51

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Wednesday Dec 31, 2014 #

8 AM

Running (Warm up) 15:22 intensity: (58 @1) + (12:00 @2) + (2:24 @3) 3.14 km (4:53 / km)
ahr:113 max:126

Orienteering (Sprint - La Trobe) 19:51 intensity: (2:01 @1) + (1:23 @2) + (42 @3) + (10:00 @4) + (5:45 @5) 4.37 km (4:33 / km) +4m 4:31 / km
ahr:139 max:153

C • 15 - 16 1
9 AM

Running (Warm down) 7:22 intensity: (15 @1) + (6:51 @2) + (16 @3) 1.24 km (5:57 / km) +3m 5:53 / km
ahr:115 max:120

Tuesday Dec 30, 2014 #

9 AM

Running (Warm up) 24:31 intensity: (1:00 @1) + (15:01 @2) + (8:30 @3) 4.78 km (5:08 / km) +52m 4:52 / km
ahr:114 max:126

Orienteering (Sprint Intervals) 47:02 intensity: (6:04 @1) + (7:25 @2) + (3:30 @3) + (17:24 @4) + (12:39 @5) 8.69 km (5:25 / km) +19m 5:21 / km
ahr:133 max:153

10 AM

Running (Warm down) 9:19 intensity: (23 @1) + (5:06 @2) + (3:50 @3) 1.82 km (5:06 / km) +5m 5:02 / km
ahr:115 max:125

5 PM

Orienteering (Sprint - Princes Hill) 33:23 intensity: (1:34 @1) + (17:01 @2) + (48 @3) + (13:24 @4) + (36 @5) 6.98 km (4:47 / km) +12m 4:45 / km
ahr:126 max:151

Monday Dec 29, 2014 #

8 AM

Running (Easy Run) 1:01:02 intensity: (20 @1) + (18:01 @2) + (42:41 @3) 13.24 km (4:37 / km) +52m 4:31 / km
ahr:122 max:136

Sunday Dec 28, 2014 #

8 AM

Running (Warm up) 13:40 intensity: (24 @1) + (2:06 @2) + (10:12 @3) + (58 @4) 2.83 km (4:50 / km) +26m 4:37 / km
ahr:126 max:142

Orienteering (Warm up for Tassie) 36:01 intensity: (23 @1) + (10 @2) + (13 @3) + (3:19 @4) + (31:56 @5) 7.56 km (4:46 / km) +293m 3:59 / km
ahr:152 max:178

9 AM

Running (Warm down) 14:31 [3] 2.46 km (5:53 / km) +24m 5:37 / km

12 PM

Orienteering (O Technique) 31:23 intensity: (10 @1) + (1:56 @2) + (13:19 @3) + (14:25 @4) + (1:33 @5) 4.58 km (6:51 / km) +218m 5:32 / km
ahr:137 max:151

Saturday Dec 27, 2014 #

7 PM

Running (Easy Jog) 27:02 intensity: (15 @1) + (24 @2) + (16:34 @3) + (9:49 @4) 6.43 km (4:12 / km) +77m 3:58 / km
ahr:135 max:144

Friday Dec 26, 2014 #

8 AM

Running (Easy Run) 50:25 intensity: (23 @1) + (10:13 @2) + (37:25 @3) + (2:24 @4) 10.22 km (4:56 / km) +150m 4:36 / km
ahr:124 max:143

Thursday Dec 25, 2014 #

6 AM

Running (Hill Intervals) 54:20 intensity: (26 @1) + (7:57 @2) + (32:35 @3) + (6:54 @4) + (6:28 @5) 10.38 km (5:14 / km) +48m 5:07 / km
ahr:131 max:156

Wednesday Dec 24, 2014 #

7 AM

Running (Easy Bech Run) 1:01:36 [3] 11.44 km (5:23 / km) +96m 5:10 / km

Tuesday Dec 23, 2014 #

7 AM

Running (Intervals 5 x 3 min) 52:46 intensity: (58 @1) + (6:08 @2) + (27:43 @3) + (3:38 @4) + (14:19 @5) 11.81 km (4:28 / km) +79m 4:19 / km
ahr:135 max:159

Monday Dec 22, 2014 #

8 AM

Running (Easy Run) 51:36 intensity: (30 @1) + (7:02 @2) + (44:04 @3) 10.97 km (4:42 / km) +88m 4:31 / km
ahr:124 max:134

Sunday Dec 21, 2014 #

6 AM

Running (Warm up) 12:41 intensity: (1:13 @1) + (8:16 @2) + (3:12 @3) 2.38 km (5:20 / km) +13m 5:12 / km
ahr:113 max:126

Running (Tour de Ridges) 1:24:47 intensity: (11 @1) + (10 @2) + (10:01 @3) + (50:50 @4) + (23:35 @5) 21.23 km (4:00 / km) +644m 3:28 / km
ahr:146 max:154

8 AM

Running (Warm down) 15:40 intensity: (1 @0) + (1:08 @1) + (11:00 @2) + (3:31 @3) 2.7 km (5:48 / km) +11m 5:41 / km
ahr:113 max:126

Saturday Dec 20, 2014 #

8 AM

Orienteering (O Technique) 1:13:15 intensity: (1:34 @1) + (16:21 @2) + (30:11 @3) + (11:19 @4) + (13:50 @5) 12.25 km (5:59 / km) +333m 5:16 / km
ahr:134 max:198

12 PM

Swimming (Full Set) 50:00 [3] 2.0 km (25:00 / km)

Friday Dec 19, 2014 #

6 AM

Road Cycling (Morning Ride P1) 1:29:31 [3] 38.28 km (25.7 kph) +280m

Road Cycling (Morning Ride P2) 32:00 [3] 13.49 km (25.3 kph) +121m

Thursday Dec 18, 2014 #

8 AM

Orienteering (Sprint Training) 46:57 intensity: (2:39 @1) + (19:43 @2) + (10:43 @3) + (6:30 @4) + (7:22 @5) 8.72 km (5:23 / km) +61m 5:12 / km
ahr:125 max:155

12 PM

Running (Easy Run) 39:11 intensity: (22 @1) + (2:26 @2) + (30:51 @3) + (4:47 @4) + (45 @5) 7.9 km (4:58 / km) +136m 4:34 / km
ahr:131 max:153

Wednesday Dec 17, 2014 #

10 AM

Running (Easy Run) 53:41 intensity: (18 @1) + (1:22 @2) + (29:41 @3) + (22:20 @4) 12.19 km (4:24 / km) +210m 4:03 / km
ahr:135 max:147

5 PM

Running (Warm up) 10:02 intensity: (39 @1) + (3:29 @2) + (5:54 @3) 2.06 km (4:52 / km)
ahr:120 max:137

Orienteering (Twlight) 28:55 intensity: (7 @1) + (3:09 @2) + (57 @3) + (49 @4) + (23:53 @5) 6.55 km (4:25 / km) +154m 3:57 / km
ahr:149 max:160

Tuesday Dec 16, 2014 #

8 AM

Running (Easy Beach Run) 40:55 [3] 7.08 km (5:47 / km)

Monday Dec 15, 2014 #

11 AM

Running (Easy Beach Run) 46:14 [3] 9.09 km (5:05 / km) +73m 4:53 / km

Sunday Dec 14, 2014 #

Note

Rest Day - Flying to Sydney from Stockholm.

Saturday Dec 13, 2014 #

7 AM

Running (Easy Morning Run) 40:32 [3] 7.28 km (5:34 / km) +57m 5:21 / km

With Fel before our flight to Aus. Can't wait.

Friday Dec 12, 2014 #

7 AM

Running (Easy Run) 41:03 intensity: (19 @1) + (2:05 @2) + (38:04 @3) + (35 @4) 8.57 km (4:47 / km) +43m 4:40 / km
ahr:130 max:140

5 PM

Running (Easy Run) 31:28 [3] 6.46 km (4:52 / km) +31m 4:45 / km

Thursday Dec 11, 2014 #

4 PM

Running (Intervals 6x3min) 52:50 intensity: (12 @1) + (2:29 @2) + (29:16 @3) + (5:30 @4) + (15:23 @5) 11.84 km (4:28 / km) +48m 4:23 / km
ahr:136 max:159

Wednesday Dec 10, 2014 #

8 PM

Running (Easy Run) 1:03:26 intensity: (29 @1) + (5:19 @2) + (44:34 @3) + (13:04 @4) 13.91 km (4:34 / km) +70m 4:27 / km
ahr:132 max:147

Tuesday Dec 9, 2014 #

9 AM

Swimming (Full set) 1:32:00 [3] 4.2 km (21:54 / km)

C • 84 laps! 3
7 PM

Night Orienteering (Long Night O ) 2:26:02 intensity: (1 @0) + (5:28 @1) + (37:13 @2) + (1:42:20 @3) + (1:00 @4) 20.98 km (6:58 / km) +159m 6:42 / km
ahr:123 max:141

Monday Dec 8, 2014 #

5 PM

Pool Running (Intervals ) 1:30:00 [3]

10min warm up
40x90/30
Giving shin a rest.
6 PM

Strength and Conditioning (Body Pump) 45:00 [3]

Sunday Dec 7, 2014 #

10 AM

Orienteering (Long Orienteering) 2:12:10 intensity: (49 @1) + (53:43 @2) + (1:14:24 @3) + (3:14 @4) 19.7 km (6:43 / km) +264m 6:17 / km
ahr:122 max:145

Saturday Dec 6, 2014 #

9 AM

Running (Warm Up) 16:03 intensity: (1:07 @1) + (3:03 @2) + (11:53 @3) 3.18 km (5:03 / km) +4m 5:01 / km
ahr:122 max:137

Orienteering (Sprint Intervals) 42:41 intensity: (5:45 @1) + (2:37 @2) + (1:56 @3) + (5:05 @4) + (27:18 @5) 7.89 km (5:25 / km) +86m 5:08 / km
ahr:140 max:158

Running (Warm down) 14:28 intensity: (1:18 @1) + (5:58 @2) + (7:12 @3) 1.66 km (8:42 / km) +15m 8:19 / km
ahr:116 max:130

6 PM

Running (Easy Run) 38:50 intensity: (19 @1) + (1:47 @2) + (36:08 @3) + (36 @4) 8.45 km (4:36 / km) +33m 4:30 / km
ahr:127 max:142

Friday Dec 5, 2014 #

5 PM

Running (Easy Long Run) 1:12:45 intensity: (36 @1) + (3:13 @2) + (1:00:28 @3) + (8:28 @4) 15.38 km (4:44 / km) +128m 4:32 / km
ahr:131 max:146

Thursday Dec 4, 2014 #

7 PM

Running (Intervals) 51:40 intensity: (22 @1) + (2:59 @2) + (21:48 @3) + (5:39 @4) + (20:52 @5) 11.79 km (4:23 / km) +53m 4:17 / km
ahr:140 max:161

Warm up
3x8 min/ 2 min rec
Warm down

Wednesday Dec 3, 2014 #

7 PM

Running (Easy Run) 50:05 intensity: (40 @1) + (5:09 @2) + (41:07 @3) + (3:09 @4) 10.45 km (4:47 / km) +36m 4:43 / km
ahr:129 max:148

Tuesday Dec 2, 2014 #

9 AM

Swimming (Full set) 1:12:00 [3] 3.2 km (22:30 / km)

6 PM

Pool Running (Intervals ) 1:00:00 [3]

Double mona
7 PM

Strength and Conditioning (Body Pump) 1:00:00 [3]

Monday Dec 1, 2014 #

6 PM

Running (Warm up) 22:00 intensity: (2:21 @1) + (6:54 @2) + (12:45 @3) 4.5 km (4:53 / km)
ahr:117 max:136

Running (Track Intervals 6x1km-200) 39:46 intensity: (18 @1) + (5:07 @2) + (9:41 @3) + (5:50 @4) + (18:50 @5) 8.4 km (4:44 / km)
ahr:142 max:162

6x1000, 1min, 200m, 2min.
3,13, 31, 3,03, 31, 3.03, 31, 3,00, 30, 3,00, 30, 2,57, 31'

Good group of boys.

Running (Warm down) 10:03 intensity: (1 @1) + (53 @2) + (9:09 @3) 2.0 km (5:02 / km) +3m 4:59 / km
ahr:124 max:129

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