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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: acjospe

In the 7 days ending Apr 13, 2012:

activity # timemileskm+mload
  Orienteering3 1:48:37 9.71(11:11) 15.63(6:57) 4207 /66c10%27.6
  Running4 1:46:33 10.62(10:02) 17.09(6:14) 16516.3
  Cycling2 1:30:34 19.26(12.8/h) 31.0(20.5/h) 2426.3
  Yoga/Stretching/PT4 35:00
  Core Strength2 33:003.3
  Spenst1 6:002.7
  Total8 6:19:44 39.6 63.72 8277 /66c10%56.2
  [1-5]6 4:41:44

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SaSuMoTuWeThFr

Friday Apr 13, 2012 #

Orienteering race (US Champs sprint) 20:18 [4] *** 3.0 km (6:46 / km) +105m 5:46 / km
20c shoes: Innov8

Running warm up/down 38:00 intensity: (29:00 @1) + (5:00 @2) + (4:00 @3) 4.0 mi (9:30 / mi)
shoes: Innov8

Spenst warm up/down (Running drills) 6:00 [3]

Wednesday Apr 11, 2012 #

Cycling (Commute) 30:00 [1] 7.0 mi (14.0 mph)

2 PM

Running 46:07 intensity: (32:07 @0) + (14:00 @4) 4.63 mi (9:57 / mi) +149m 9:03 / mi
shoes: Innov8

Core Strength 13:00 [1]

Tuesday Apr 10, 2012 #

Note
(rest day)

Yoga/Stretching/PT (Massage) 10:00 [0]

Monday Apr 9, 2012 #

Note

Yoga/Stretching/PT (yoga) 10:00 [0]

Sunday Apr 8, 2012 #

9 AM

Running warm up/down 14:04 [1] 1.25 mi (11:15 / mi) +5m 11:07 / mi
ahr:154 max:189 shoes: Pink shiny! (v2)

Orienteering 14:44 intensity: (25 @0) + (3:29 @1) + (10:50 @2) 2.75 km (5:22 / km) +50m 4:55 / km
ahr:165 max:174 13c shoes: Pink shiny! (v2)

Orienteering 20:42 intensity: (18 @0) + (7:47 @1) + (12:04 @2) + (33 @3) 3.77 km (5:29 / km) +54m 5:07 / km
ahr:165 max:175 19c shoes: Pink shiny! (v2)

Running warm up/down 5:43 [1] 0.48 mi (11:49 / mi) +10m 11:06 / mi
ahr:126 max:138 shoes: Pink shiny! (v2)

Yoga/Stretching/PT (Stretching) 5:00 [0]

4 PM

Core Strength 20:00 [1]

Saturday Apr 7, 2012 #

10 AM

Cycling 31:56 intensity: (31:04 @1) + (52 @2) 6.11 mi (11.5 mph) +166m
ahr:142 max:167

Running warm up/down 2:39 [1] 0.41 km (6:26 / km) +1m 6:21 / km
ahr:145 max:153 shoes: disintegrators

Orienteering race (NEOC Prospect Hill) 52:53 intensity: (1:32 @0) + (18:48 @1) + (28:20 @2) + (4:13 @3) 6.11 km (8:39 / km) +211m 7:23 / km
ahr:164 max:180 spiked:7/14c shoes: disintegrators

Cycling 28:38 [0] 6.15 mi (12.9 mph) +76m

Yoga/Stretching/PT 10:00 [0]

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