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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kEEly

In the 31 days ending Jul 31, 2012:

activity # timemileskm+m
  running34 26:24:32 220.24(7:12) 354.44(4:28) 3300
  orienteering7 4:57:46 29.89(9:58) 48.1(6:11) 1104
  core & stretching12 3:55:00
  road bike1 1:17:27 336
  running technique and strength3 50:00
  Total41 37:24:45 250.12 402.54 4740
  [1-5]41 37:20:20
averages - weight:78.7kg

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Tuesday Jul 31, 2012 #

4 PM

running (Endurance) 1:32:27 intensity: (9 @0) + (37 @1) + (4:06 @2) + (22:02 @3) + (1:00:53 @4) + (4:40 @5) 21.51 km (4:18 / km) +120m 4:11 / km
ahr:147 max:171 shoes: Nike Vomero 6- blue

Monday Jul 30, 2012 #

3 PM

running (recovery) 46:59 intensity: (7 @0) + (5 @1) + (1:26 @2) + (32:33 @3) + (12:48 @4) 10.01 km (4:42 / km) +106m 4:27 / km
ahr:139 max:160 shoes: Nike Vomero 6- blue

6 PM

running warm up/down 9:12 intensity: (10 @0) + (19 @1) + (2:25 @2) + (5:04 @3) + (1:14 @4) 1.76 km (5:14 / km) +34m 4:46 / km
ahr:130 max:153

orienteering (night o) 44:10 intensity: (4 @0) + (14 @1) + (2:20 @2) + (11:00 @3) + (17:25 @4) + (13:07 @5) 6.04 km (7:19 / km) +258m 6:02 / km
ahr:151 max:175

Sunday Jul 29, 2012 #

12 PM

running warm up/down 9:49 intensity: (10 @0) + (11 @1) + (52 @2) + (2:02 @3) + (6:34 @4) 2.01 km (4:53 / km) +46m 4:23 / km
ahr:143 max:162 shoes: Inov-8 Roclite 285

orienteering 39:58 intensity: (9 @1) + (11 @2) + (13 @3) + (8:49 @4) + (30:36 @5) 6.7 km (5:58 / km) +156m 5:21 / km
ahr:167 max:180 shoes: Inov-8 Roclite 285

2 PM

orienteering 41:14 intensity: (4 @1) + (16 @2) + (4:30 @3) + (20:43 @4) + (15:41 @5) 5.9 km (6:59 / km) +98m 6:27 / km
ahr:157 max:174 shoes: Inov-8 Roclite 285

running warm up/down 11:30 intensity: (38 @2) + (5:03 @3) + (5:49 @4) 2.3 km (5:00 / km) +35m 4:39 / km
ahr:142 max:154 shoes: Inov-8 Roclite 285

Saturday Jul 28, 2012 #

12 PM

running warm up/down 17:32 intensity: (9 @0) + (11 @1) + (20 @2) + (6:25 @3) + (8:07 @4) + (2:20 @5) 4.02 km (4:22 / km) +23m 4:15 / km
ahr:146 max:176 shoes: Asics Nimbus 13

orienteering race 43:22 intensity: (4 @1) + (9 @2) + (8 @3) + (4:20 @4) + (38:41 @5) 8.9 km (4:52 / km) +185m 4:25 / km
ahr:172 max:184 shoes: Inov-8 Roclite 285

running warm up/down 11:09 intensity: (22 @1) + (1:08 @2) + (9:39 @3) 2.01 km (5:33 / km) +1m 5:32 / km
ahr:131 max:140 shoes: Asics Nimbus 13

Friday Jul 27, 2012 #

11 AM

running (recovery) 46:30 intensity: (5 @0) + (11 @1) + (13 @2) + (21:31 @3) + (23:12 @4) + (1:18 @5) 10.0 km (4:39 / km) +105m 4:25 / km
ahr:145 max:170 shoes: Asics Nimbus 13

5 PM

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

core & stretching 30:00 [3]

Thursday Jul 26, 2012 #

Note
(rest day)

Wednesday Jul 25, 2012 #

6 PM

running warm up/down 8:53 intensity: (10 @0) + (7 @1) + (41 @2) + (2:51 @3) + (5:04 @4) 2.03 km (4:23 / km) +14m 4:14 / km
ahr:142 max:153

orienteering (night o) 59:18 intensity: (1:40 @1) + (11:42 @2) + (25:52 @3) + (16:39 @4) + (3:25 @5) 7.23 km (8:12 / km) +208m 7:10 / km
ahr:137 max:173

Tuesday Jul 24, 2012 #

4 PM

running long (Endurance) 1:30:09 intensity: (6 @0) + (7 @1) + (12 @2) + (27:37 @3) + (1:01:03 @4) + (1:04 @5) 21.0 km (4:18 / km) +232m 4:04 / km
ahr:147 max:165 shoes: Asics Nimbus 13

Monday Jul 23, 2012 #

11 AM

running (recovery) 27:14 intensity: (11 @0) + (9 @1) + (12 @2) + (22:26 @3) + (4:16 @4) 6.02 km (4:31 / km) +43m 4:22 / km
ahr:138 max:151 shoes: Asics Nimbus 13

5 PM

running (recovery) 46:35 intensity: (15 @0) + (21 @1) + (2:12 @2) + (29:57 @3) + (13:50 @4) 10.01 km (4:39 / km) +77m 4:29 / km
ahr:138 max:160 shoes: Asics Nimbus 13

Sunday Jul 22, 2012 #

2 PM

running long (Endurance) 1:01:11 intensity: (5 @0) + (22 @1) + (2:06 @2) + (28:47 @3) + (29:51 @4) 14.02 km (4:22 / km) +115m 4:12 / km
ahr:142 max:158 shoes: Nike Vomero 6- blue

5 PM

core & stretching 20:00 [3]

Saturday Jul 21, 2012 #

Note
(rest day)

Friday Jul 20, 2012 #

3 PM

running (Recovery) 1:03:42 intensity: (4 @0) + (16 @1) + (4:13 @2) + (42:26 @3) + (16:07 @4) + (36 @5) 13.01 km (4:54 / km) +176m 4:35 / km
ahr:138 max:166 shoes: Nike Vomero 6- blue

Thursday Jul 19, 2012 #

3 PM

running warm up/down 22:47 intensity: (8 @0) + (27 @1) + (55 @2) + (16:04 @3) + (4:59 @4) + (14 @5) 5.03 km (4:32 / km) +42m 4:21 / km
ahr:138 max:165 shoes: Nike Vomero 6- blue

running intervals 22:47 intensity: (24 @1) + (2:09 @2) + (32 @3) + (1:31 @4) + (18:11 @5) 6.35 km (3:35 / km) +39m 3:29 / km
ahr:164 max:179 shoes: Nike Lunarspiders LT+2

running warm up/down 23:51 intensity: (7 @1) + (1:08 @2) + (19:00 @3) + (3:36 @4) 5.0 km (4:46 / km) +29m 4:38 / km
ahr:138 max:152 shoes: Nike Vomero 6- blue

6 PM

Note

Wednesday Jul 18, 2012 #

5 PM

running long (Endurance) 1:25:29 intensity: (12 @0) + (43 @1) + (1:24 @2) + (43:52 @3) + (39:18 @4) 19.01 km (4:30 / km) +245m 4:13 / km
ahr:142 max:162 shoes: Asics Nimbus 13

running technique and strength 20:00 [3]

Tuesday Jul 17, 2012 #

5 PM

running (Endurance) 1:19:45 intensity: (12 @0) + (9 @1) + (17 @2) + (39:07 @3) + (40:00 @4) 18.02 km (4:26 / km) +206m 4:11 / km
ahr:144 max:162 shoes: Nike Vomero 6- blue

7 PM

core & stretching 15:00 [3]

Monday Jul 16, 2012 #

6 PM

running (Recovery) 51:12 intensity: (18 @0) + (27 @1) + (3:17 @2) + (38:01 @3) + (9:09 @4) 10.01 km (5:07 / km) +108m 4:51 / km
ahr:136 max:160 shoes: Asics Nimbus 13

running technique and strength 15:00 [3]

7 PM

core & stretching 15:00 [3]

Sunday Jul 15, 2012 #

4 PM

running (Endurance) 1:30:52 intensity: (2 @0) + (11 @1) + (11 @2) + (6:50 @3) + (1:18:07 @4) + (5:31 @5) 21.01 km (4:19 / km) +232m 4:06 / km
ahr:152 max:167 shoes: Nike Vomero 6- blue

core & stretching 15:00 [3]

Saturday Jul 14, 2012 #

12 PM

running warm up/down 4:21 intensity: (7 @0) + (8 @1) + (31 @2) + (1:24 @3) + (2:11 @4) 1.02 km (4:16 / km) +12m 4:02 / km
ahr:138 max:152 shoes: Nike Vomero 6- blue

orienteering tempo 41:08 intensity: (7 @1) + (1:04 @2) + (1:13 @3) + (8:01 @4) + (30:43 @5) 8.23 km (5:00 / km) +171m 4:32 / km
ahr:166 max:181 shoes: Inov-8 Roclite 285

2 PM

running warm up/down 9:21 intensity: (11 @0) + (11 @1) + (11 @2) + (1:19 @3) + (7:29 @4) 2.03 km (4:37 / km) +15m 4:27 / km
ahr:143 max:155 shoes: Nike Vomero 6- blue

6 PM

core & stretching 20:00 [3]

Friday Jul 13, 2012 #

Note
(rest day)

Thursday Jul 12, 2012 #

3 PM

running warm up/down 18:48 intensity: (14 @0) + (18 @1) + (32 @2) + (15:39 @3) + (2:05 @4) 4.04 km (4:39 / km) +19m 4:33 / km
ahr:137 max:148 shoes: Asics Nimbus 13

running intervals 20:00 intensity: (3 @1) + (12 @2) + (10 @3) + (26 @4) + (19:09 @5) 5.91 km (3:23 / km) +47m 3:15 / km
ahr:175 max:181 shoes: Asics Nimbus 13

running warm up/down 24:13 intensity: (1:02 @2) + (10:23 @3) + (12:48 @4) 5.01 km (4:50 / km) +43m 4:38 / km
ahr:143 max:150 shoes: Asics Nimbus 13

Wednesday Jul 11, 2012 #

2 PM

running long (Endurance) 1:02:05 intensity: (5 @0) + (7 @1) + (10 @2) + (8:08 @3) + (50:46 @4) + (2:49 @5) 14.01 km (4:26 / km) +124m 4:15 / km
ahr:150 max:167 shoes: Asics Nimbus 13

Tuesday Jul 10, 2012 #

4 PM

running warm up/down 14:14 intensity: (8 @0) + (9 @1) + (10 @2) + (11:51 @3) + (1:56 @4) 3.0 km (4:44 / km) +21m 4:35 / km
ahr:138 max:148 shoes: Nike Vomero 6- blue

running intervals 23:23 intensity: (4 @1) + (2:19 @2) + (30 @3) + (1:13 @4) + (19:17 @5) 6.36 km (3:41 / km) +41m 3:34 / km
ahr:168 max:182 shoes: Nike Lunarspiders LT+2

running warm up/down 15:40 intensity: (4 @1) + (17 @2) + (14:05 @3) + (1:14 @4) 3.04 km (5:10 / km) +15m 5:02 / km
ahr:138 max:150 shoes: Nike Vomero 6- blue

Monday Jul 9, 2012 #

5 PM

running 47:36 intensity: (6 @0) + (10 @1) + (45 @2) + (26:07 @3) + (19:17 @4) + (1:11 @5) 10.07 km (4:44 / km) +111m 4:29 / km
ahr:143 max:170 shoes: Nike Vomero 6- blue

6 PM

running warm up/down 3:33 intensity: (4 @1) + (1:22 @2) + (2:07 @3) 0.6 km (5:54 / km) +3m 5:45 / km
ahr:128 max:143 shoes: Nike Vomero 6- blue

running technique and strength 15:00 [3]
shoes: Nike Vomero 6- blue

7 PM

core & stretching 15:00 [3]

Sunday Jul 8, 2012 #

11 AM

running (Endurance) 1:17:39 intensity: (11 @0) + (16 @1) + (8 @2) + (16:14 @3) + (59:43 @4) + (1:07 @5) 18.03 km (4:18 / km) +210m 4:04 / km
ahr:149 max:170 shoes: Asics Nimbus 13

6 PM

core & stretching 20:00 [3]

Saturday Jul 7, 2012 #

12 PM

running warm up/down 5:21 intensity: (11 @0) + (20 @1) + (1:05 @2) + (1:41 @3) + (2:04 @4) 1.18 km (4:32 / km) +2m 4:30 / km
ahr:132 max:151 shoes: Nike Vomero 6- blue

orienteering race 9:21 intensity: (6 @1) + (7 @2) + (9 @3) + (29 @4) + (8:30 @5) 1.61 km (5:48 / km) +5m 5:43 / km
ahr:171 max:186 weight:78.4kg shoes: Inov-8 Roclite 285

orienteering race 12:07 intensity: (9 @2) + (9 @3) + (44 @4) + (11:05 @5) 2.1 km (5:47 / km) +12m 5:37 / km
ahr:177 max:188 shoes: Inov-8 Roclite 285

orienteering race 7:08 intensity: (14 @2) + (8 @3) + (8 @4) + (6:38 @5) 1.4 km (5:06 / km) +11m 4:55 / km
ahr:173 max:188 shoes: Inov-8 Roclite 285

3 PM

road bike 1:17:27 intensity: (10 @1) + (9:30 @2) + (53:35 @3) + (14:12 @4) +336m
ahr:136 max:158

Friday Jul 6, 2012 #

3 PM

running 1:05:33 intensity: (18 @1) + (23 @2) + (8:58 @3) + (55:14 @4) + (40 @5) 15.61 km (4:12 / km) +81m 4:06 / km
ahr:149 max:166 shoes: Nike Vomero 6- blue

core & stretching 20:00 [3]

Thursday Jul 5, 2012 #

5 PM

running 55:34 intensity: (14 @0) + (8 @1) + (1:35 @2) + (11:38 @3) + (36:41 @4) + (5:18 @5) 12.21 km (4:33 / km) +144m 4:18 / km
ahr:148 max:169 shoes: Nike Vomero 6- blue

Wednesday Jul 4, 2012 #

Note
(rest day)

Tuesday Jul 3, 2012 #

2 PM

running 1:02:19 intensity: (9 @0) + (10 @1) + (11 @2) + (9:16 @3) + (48:43 @4) + (3:50 @5) 14.03 km (4:26 / km) +148m 4:13 / km
ahr:151 max:169 shoes: Asics Nimbus 13

core & stretching 15:00 [3]

Monday Jul 2, 2012 #

3 PM

running 48:29 intensity: (8 @1) + (21 @2) + (7:17 @3) + (35:59 @4) + (4:44 @5) 12.01 km (4:02 / km) +95m 3:53 / km
ahr:151 max:173

core & stretching 30:00 [3]

Sunday Jul 1, 2012 #

11 AM

running 47:03 intensity: (4 @0) + (18 @1) + (1:02 @2) + (19:57 @3) + (25:41 @4) + (1 @5) 10.04 km (4:41 / km) +101m 4:28 / km
ahr:145 max:163 shoes: Asics Nimbus 13

5 PM

running 29:45 intensity: (8 @0) + (9 @1) + (17 @2) + (27:52 @3) + (1:19 @4) 6.1 km (4:53 / km) +40m 4:43 / km
ahr:136 max:146 weight:79kg shoes: Asics Nimbus 13

core & stretching 20:00 [3]

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