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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kEEly

In the 7 days ending May 12, 2012:

activity # timemileskm+m
  running8 4:45:46 37.24(7:40) 59.93(4:46) 224
  orienteering4 2:25:01 18.78(7:43) 30.23(4:48) 278
  Total9 7:10:47 56.02(7:41) 90.15(4:47) 502
  [1-5]9 6:56:33
averages - weight:77.5kg

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SuMoTuWeThFrSa

Saturday May 12, 2012 #

9 AM

running warm up/down 16:04 [3] 3.27 km (4:55 / km) +4m 4:53 / km

orienteering race 17:56 [5] 4.12 km (4:21 / km) +50m 4:06 / km
shoes: Inov-8 Xlite

running warm up/down 12:50 [0] 2.34 km (5:29 / km)

2 PM

running warm up/down 14:38 [3] 3.06 km (4:47 / km) +15m 4:41 / km
shoes: Inov-8 Roclite 285

orienteering race 41:02 [4] 8.42 km (4:52 / km) +94m 4:37 / km
shoes: Inov-8 Roclite 285


NOL 1 - Splits

Middle NOL 1 - Splits

Friday May 11, 2012 #

9 AM

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

Thursday May 10, 2012 #

5 PM

running 49:07 intensity: (16 @0) + (30 @1) + (3:26 @2) + (35:43 @3) + (9:12 @4) 10.23 km (4:48 / km) +87m 4:36 / km
ahr:137 max:156 shoes: Asics Nimbus 13

Wednesday May 9, 2012 #

9 AM

running 30:00 [3] 6.0 km (5:00 / km)
weight:77.5kg shoes: Asics Nimbus 13

4 PM

orienteering 55:59 intensity: (11 @0) + (4 @1) + (16 @2) + (4:07 @3) + (42:41 @4) + (8:40 @5) 11.01 km (5:05 / km) +124m 4:49 / km
ahr:155 max:173

Tuesday May 8, 2012 #

5 PM

running warm up/down 18:57 intensity: (28 @0) + (28 @1) + (1:21 @2) + (15:37 @3) + (1:03 @4) 4.0 km (4:44 / km) +3m 4:43 / km
ahr:133 max:148 shoes: Nike Vomero 6- blue

running tempo 20:00 intensity: (1 @1) + (8 @2) + (19 @3) + (28 @4) + (19:04 @5) 6.0 km (3:20 / km) +4m 3:19 / km
ahr:179 max:185 shoes: Nike Lunarspiders LT+2

running warm up/down 28:14 intensity: (4 @1) + (48 @2) + (11:16 @3) + (16:06 @4) 6.01 km (4:42 / km) +2m 4:42 / km
ahr:143 max:159 shoes: Nike Vomero 6- blue

Monday May 7, 2012 #

Note
(rest day)

Sunday May 6, 2012 #

9 AM

running warm up/down 16:18 intensity: (1 @0) + (12 @1) + (2:04 @2) + (3:56 @3) + (9:54 @4) + (11 @5) 3.03 km (5:23 / km) +5m 5:20 / km
ahr:145 max:164 shoes: Asics Nimbus 13

orienteering 14:21 intensity: (6 @2) + (17 @3) + (16 @4) + (13:42 @5) 3.68 km (3:54 / km) +5m 3:52 / km
ahr:177 max:185 shoes: Nike Lunarspiders LT+2

orienteering warm up/down 15:43 intensity: (6 @0) + (11 @1) + (27 @2) + (11:51 @3) + (3:08 @4) 3.0 km (5:14 / km) +5m 5:12 / km
ahr:138 max:149 shoes: Asics Nimbus 13

5 PM

running (easy) 49:38 intensity: (22 @0) + (37 @1) + (47 @2) + (28:10 @3) + (19:42 @4) 10.0 km (4:58 / km) +104m 4:43 / km
ahr:141 max:162 shoes: Asics Nimbus 13


Course 1 - Splits

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