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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ph

In the 7 days ending Oct 9, 2008:

activity # timemileskm+m
  running4 2:35:31 20.43(7:37) 32.88(4:44) 100
  orienteering3 2:01:03 10.07 16.2
  spin class2 1:45:00
  core stability workout2 1:00:00
  Total6 7:21:34 30.49 49.08 100

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FrSaSuMoTuWeTh

Thursday Oct 9, 2008 #

running warm up/down 14:08 [2] 2.66 km (5:19 / km)
ahr:130 max:156

running tempo 21:47 [5] 5.91 km (3:41 / km)
ahr:180 max:192

running warm up/down 14:36 [2] 2.6 km (5:37 / km)
ahr:142 max:155

Wednesday Oct 8, 2008 #

running warm up/down 15:00 [2] 3.0 km (5:00 / km)

running intervals 15:00 [5] 4.2 km (3:34 / km) +100m 3:11 / km

running warm up/down 20:00 [2] 4.0 km (5:00 / km)

core stability workout 30:00 [3]

Tuesday Oct 7, 2008 #

Note
(rest day)

Monday Oct 6, 2008 #

core stability workout 30:00 [3]

spin class 45:00 intensity: (20:00 @2) + (20:00 @3) + (5:00 @4)

orienteering race 15:00 [1] 1.0 km (15:00 / km)

orienteering race 1:30 [5]

Sunday Oct 5, 2008 #

running warm up/down 15:00 [2] 2.5 km (6:00 / km)

orienteering race 16:00 [4] 2.7 km (5:56 / km)

orienteering race 25:00 [4] 3.7 km (6:45 / km)

Saturday Oct 4, 2008 #

running warm up/down 10:00 [2] 2.0 km (5:00 / km)

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

orienteering race 1:03:33 [4] 8.8 km (7:13 / km)
ahr:175 max:185

running warm up/down 10:00 [2] 2.0 km (5:00 / km)

Friday Oct 3, 2008 #

spin class 1:00:00 [3]

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