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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kEEly

In the 30 days ending Nov 30, 2012:

activity # timemileskm+m
  running43 36:52:31 280.48(7:53) 451.39(4:54) 1313
  orienteering4 2:49:31 17.94(9:27) 28.87(5:52) 458
  Gym3 2:00:00
  running technique and strength1 15:00 0.19(1:20:28) 0.3(50:00)
  Total46 41:57:02 298.61 480.56 1771
  [1-5]46 41:55:29

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Friday Nov 30, 2012 #

7 PM

running 30:00 [3] 6.0 km (5:00 / km)
shoes: Nike Lunarspiders LT+2

Gym 45:00 [3]

Thursday Nov 29, 2012 #

7 PM

running warm up/down 55:00 [3] 11.0 km (5:00 / km)
shoes: Nike Lunarspiders LT+2

running intervals (200s) 20:00 [5] 1.2 km (16:40 / km)
shoes: Nike Lunarspiders LT+2

running 10:00 [3] 1.0 km (10:00 / km)

Wednesday Nov 28, 2012 #

6 PM

running long 1:23:30 [3] 18.0 km (4:38 / km)
shoes: Nike Vomero 6

Tuesday Nov 27, 2012 #

Note
(rest day)

Monday Nov 26, 2012 #

5 PM

running 1:00:00 [3] 12.5 km (4:48 / km)
(sick) shoes: Asics Nimbus 13

Sunday Nov 25, 2012 #

9 AM

running long 2:00:01 [3] 25.0 km (4:48 / km)
(sick) shoes: Nike Vomero 6

Saturday Nov 24, 2012 #

8 AM

running 30:00 [3] 6.0 km (5:00 / km)
shoes: Nike Lunarspiders LT+2

6 PM

running 59:30 [3] 13.5 km (4:24 / km)
shoes: Nike Vomero 6

Friday Nov 23, 2012 #

8 AM

running 30:00 [3] 6.0 km (5:00 / km)
shoes: Nike Lunarspiders LT+2

6 PM

running 1:00:00 [3] 12.0 km (5:00 / km)

Gym 45:00 [3]

Thursday Nov 22, 2012 #

9 AM

running 20:00 [3] 4.0 km (5:00 / km)
shoes: Nike Lunarspiders LT+2

7 PM

running warm up/down 50:00 [3] 10.0 km (5:00 / km)
shoes: Nike Vomero 6

running race 15:55 [3] 5.0 km (3:11 / km)

Wednesday Nov 21, 2012 #

8 AM

running 25:00 [3] 4.8 km (5:12 / km)
shoes: Nike Lunarspiders LT+2

Tuesday Nov 20, 2012 #

8 AM

running (recovery) 40:00 [3] 8.0 km (5:00 / km)
shoes: Nike Lunarspiders LT+2

Monday Nov 19, 2012 #

9 AM

running (recovery) 30:00 [3] 6.0 km (5:00 / km)
shoes: Nike Lunarspiders LT+2

5 PM

running (recovery) 47:57 intensity: (6 @0) + (13 @1) + (33 @2) + (32:13 @3) + (14:52 @4) 10.0 km (4:48 / km) +107m 4:33 / km
ahr:140 max:157 shoes: Nike Lunarspiders LT+2

Sunday Nov 18, 2012 #

9 AM

running long (Endurance) 1:41:26 [3] 21.0 km (4:50 / km)
ahr:139 max:159 shoes: Nike Vomero 6

Saturday Nov 17, 2012 #

11 AM

running 25:09 intensity: (2 @1) + (21 @2) + (51 @3) + (5:00 @4) + (18:55 @5) 6.0 km (4:12 / km)
ahr:167 max:183 shoes: Nike Lunarspiders LT+2

running warm up/down 25:12 [3] 5.07 km (4:59 / km) +30m 4:50 / km
shoes: Nike Vomero 6

running warm up/down 25:00 [3] 5.0 km (5:00 / km)
shoes: Nike Vomero 6

3 PM

orienteering 30:00 [3] 5.0 km (6:00 / km)

Friday Nov 16, 2012 #

10 AM

running (recovery) 30:15 [3] 6.0 km (5:03 / km)
shoes: Nike Lunarspiders LT+2

Thursday Nov 15, 2012 #

5 PM

running warm up/down 24:09 intensity: (7 @0) + (21 @1) + (43 @2) + (21:48 @3) + (1:10 @4) 5.01 km (4:49 / km) +30m 4:41 / km
ahr:137 max:148 shoes: Nike Vomero 6

running warm up/down 26:16 intensity: (17 @1) + (43 @2) + (24:28 @3) + (48 @4) 5.01 km (5:14 / km) +33m 5:04 / km
ahr:137 max:147 shoes: Nike Vomero 6

running 20:00 intensity: (15:00 @4) + (5:00 @5) 2.2 km (9:05 / km)
shoes: Nike Lunarspiders LT+2

Wednesday Nov 14, 2012 #

5 PM

running long 1:27:59 intensity: (16 @0) + (10 @1) + (6:02 @2) + (56:06 @3) + (25:25 @4) 18.01 km (4:53 / km) +207m 4:37 / km
ahr:138 max:160 shoes: Asics Nimbus 13

running technique and strength 15:00 [3] 0.3 km (50:00 / km)

Tuesday Nov 13, 2012 #

9 AM

running 30:00 [3] 6.0 km (5:00 / km)

5 PM

running warm up/down 24:10 intensity: (1 @0) + (14 @1) + (11 @2) + (21:43 @3) + (2:01 @4) 5.01 km (4:49 / km) +29m 4:41 / km
ahr:137 max:147 shoes: Nike Vomero 6

running intervals 27:44 intensity: (1 @0) + (27 @2) + (37 @3) + (5:34 @4) + (21:05 @5) 7.0 km (3:58 / km)
ahr:169 max:189 shoes: Nike Lunarspiders LT+2

running warm up/down 25:34 intensity: (15 @2) + (22:15 @3) + (3:04 @4) 5.03 km (5:05 / km) +33m 4:56 / km
ahr:140 max:147 shoes: Nike Vomero 6

Monday Nov 12, 2012 #

9 AM

running (recovery) 30:30 [3] 6.0 km (5:05 / km)

6 PM

running (recovery) 52:08 intensity: (22 @0) + (23 @1) + (21:50 @2) + (28:20 @3) + (1:13 @4) 10.01 km (5:13 / km) +107m 4:57 / km
ahr:127 max:149 shoes: Asics Nimbus 13

Sunday Nov 11, 2012 #

9 AM

running long 2:00:21 intensity: (9 @0) + (12 @1) + (4:48 @2) + (1:34:13 @3) + (20:59 @4) 25.01 km (4:49 / km) +258m 4:35 / km
ahr:138 max:159 shoes: Nike Vomero 6

Saturday Nov 10, 2012 #

1 PM

running warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Nike Vomero 6

running race 4:22 [5] 1.5 km (2:55 / km)

running warm up/down 22:00 [3] 4.0 km (5:30 / km)
shoes: Nike Vomero 6

9 PM

orienteering (Night O) 38:00 [3] 5.0 km (7:36 / km)
shoes: Inov-8 Roclite 285

Friday Nov 9, 2012 #

4 PM

running (Recovery) 55:00 [3] 10.0 km (5:30 / km)
ahr:129 shoes: Asics Nimbus 13

8 PM

running 20:00 [3] 4.0 km (5:00 / km)

Thursday Nov 8, 2012 #

9 AM

running (recovery) 30:00 [3] 6.0 km (5:00 / km)
shoes: Nike Vomero 6

6 PM

running warm up/down 23:46 intensity: (13 @0) + (8 @1) + (40 @2) + (22:45 @3) 5.01 km (4:45 / km) +30m 4:37 / km
ahr:133 max:143 shoes: Nike Vomero 6

running tempo 14:13 intensity: (4 @0) + (4 @1) + (7 @2) + (9 @3) + (1:06 @4) + (12:43 @5) 4.0 km (3:33 / km)
ahr:165 max:172 shoes: Nike Lunarspiders LT+2

running intervals (Speed) 13:25 intensity: (11 @2) + (3:28 @3) + (7:53 @4) + (1:53 @5) 2.0 km (6:43 / km)
ahr:150 max:168

running warm up/down 24:41 intensity: (34 @1) + (2:49 @2) + (21:18 @3) 5.0 km (4:56 / km) +45m 4:43 / km
ahr:129 max:140 shoes: Nike Vomero 6

Wednesday Nov 7, 2012 #

8 AM

running (Recovery) 30:00 [3] 6.0 km (5:00 / km)
shoes: Asics Nimbus 13

5 PM

running long (endurance) 1:23:32 intensity: (10 @0) + (7 @1) + (3:05 @2) + (57:31 @3) + (22:39 @4) 18.0 km (4:38 / km) +208m 4:23 / km
ahr:139 max:158 shoes: Nike Vomero 6

Tuesday Nov 6, 2012 #

9 AM

running (Recovery) 30:00 [3] 6.0 km (5:00 / km)

5 PM

running warm up/down 24:04 [3] 5.01 km (4:48 / km) +29m 4:40 / km
shoes: Nike Vomero 6

6 PM

running intervals 27:27 [5] 7.0 km (3:55 / km)
shoes: Nike Lunarspiders LT+2

running warm up/down 26:23 [3] 5.0 km (5:16 / km) +31m 5:07 / km
shoes: Nike Vomero 6

Monday Nov 5, 2012 #

10 AM

running (Recovery) 1:08:00 [3] 14.0 km (4:51 / km)
shoes: Asics Nimbus 13

5 PM

running (Recovery) 30:00 [3] 6.0 km (5:00 / km)
shoes: Asics Nimbus 13

Sunday Nov 4, 2012 #

10 AM

running warm up/down 10:06 [3] 2.22 km (4:33 / km) +19m 4:22 / km

orienteering race 1:03:11 [5] 11.27 km (5:36 / km) +328m 4:54 / km
shoes: Inov-8 Roclite 285

Saturday Nov 3, 2012 #

12 PM

running warm up/down 26:05 intensity: (4 @0) + (15 @1) + (46 @2) + (7:35 @3) + (17:01 @4) + (24 @5) 5.5 km (4:44 / km) +92m 4:23 / km
ahr:146 max:165 shoes: Inov-8 Roclite 285

orienteering race 38:20 intensity: (9 @1) + (8 @2) + (7 @3) + (1:45 @4) + (36:11 @5) 7.6 km (5:02 / km) +130m 4:39 / km
ahr:174 max:184 shoes: Inov-8 Roclite 285

2 PM

running warm up/down 28:51 intensity: (10 @1) + (1:11 @2) + (20:16 @3) + (7:14 @4) 5.5 km (5:15 / km) +25m 5:08 / km
ahr:138 max:159 shoes: Inov-8 Roclite 285

6 PM

running (Recovery) 38:00 [3] 7.0 km (5:26 / km)

Friday Nov 2, 2012 #

4 PM

Gym 30:00 [3]

Thursday Nov 1, 2012 #

9 AM

running (Recovery) 30:00 [3] 6.0 km (5:00 / km)
shoes: Nike Lunarspiders LT+2

4 PM

running warm up/down 23:30 [3] 5.0 km (4:42 / km)
shoes: Nike Vomero 6

running intervals 15:50 [5] 4.8 km (3:18 / km)

running intervals (Speed) 5:00 [4] 0.5 km (10:00 / km)

running warm up/down 25:30 [3] 5.0 km (5:06 / km)
shoes: Nike Vomero 6

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