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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ph

In the 7 days ending Nov 20, 2008:

activity # timemileskm+m
  running4 3:57:16 29.78(7:58) 47.92(4:57)
  orienteering3 1:37:35 7.78(12:33) 12.52(7:48) 50
  spin class1 1:05:00
  Jympa1 1:00:00
  core stability workout1 40:00
  Total5 8:19:51 37.56 60.44 50

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FrSaSuMoTuWeTh

Thursday Nov 20, 2008 #

running warm up/down 14:08 [2] 2.64 km (5:21 / km)
ahr:129

running tempo 22:17 [5] 5.91 km (3:46 / km)
ahr:176 max:191

running warm up/down 26:27 [2] 4.94 km (5:21 / km)
ahr:139 max:159

Wednesday Nov 19, 2008 #

running warm up/down 24:00 [2] 3.6 km (6:40 / km)
ahr:143 max:175

orienteering race 26:57 [5] 4.9 km (5:30 / km) +50m 5:14 / km
ahr:186 max:194

orienteering warm up/down 10:38 [3] 1.62 km (6:34 / km)
ahr:149 max:175

Tuesday Nov 18, 2008 #

core stability workout 40:00 [3]

running warm up/down 14:50 [2] 2.6 km (5:42 / km)
ahr:128 max:156

running intervals (Hills) 19:20 intensity: (13:20 @1) + (6:00 @5) 3.75 km (5:09 / km)
ahr:156 max:191

running warm up/down 20:23 [2] 3.46 km (5:53 / km)
ahr:144 max:160

Monday Nov 17, 2008 #

orienteering 30:00 [1] 3.0 km (10:00 / km)

running long 1:35:51 [3] 21.02 km (4:34 / km)
ahr:156 max:173

Sunday Nov 16, 2008 #

Note
(rest day)

Saturday Nov 15, 2008 #

Note
(rest day)

Friday Nov 14, 2008 #

orienteering 30:00 [1] 3.0 km (10:00 / km)

spin class 1:05:00 [3]

Jympa 1:00:00 [1]

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