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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: acjospe

In the 7 days ending Sep 7, 2013:

activity # timemileskm+mload
  Running3 5:19:35 29.02(11:01) 46.71(6:51) 140496.5
  Orienteering4 4:29:17 17.41(15:28) 28.01(9:37) 44869 /84c82%58.8
  rollerskiing2 1:34:25 12.03(7:51) 19.36(4:53) 13517.6
  other1 1:00:003.0
  Cycling3 48:22 4.15 6.68 464.8
  Core Strength1 37:47 0.11(5:55:36) 0.17(3:40:57) 13.8
  Hiking2 37:35 0.87 1.4 172.3
  Yoga/Stretching/PT4 34:00
  Total14 15:01:01 63.59 102.33 205169 /84c82%186.8
  [1-5]12 13:40:53
averages - sleep:8 rhr:51 weight:120.5lbs

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Saturday Sep 7, 2013 #

11 AM

Orienteering (Red) 1:27:25 intensity: (21 @0) + (15:22 @1) + (45:28 @2) + (25:26 @3) + (48 @4) ***** 8.71 km (10:02 / km) +148m 9:15 / km
ahr:168 max:184 spiked:9/16c shoes: Oroc280

2 PM

Orienteering (Sprint 1) 16:33 intensity: (20 @0) + (4:21 @1) + (9:50 @2) + (2:02 @3) ***** 1.82 km (9:06 / km) +30m 8:24 / km
ahr:165 max:179 spiked:11/11c shoes: X-Talon190

Orienteering (Sprint 2) 22:38 intensity: (27 @0) + (5:49 @1) + (15:38 @2) + (44 @3) ***** 2.53 km (8:57 / km) +45m 8:13 / km
ahr:164 max:181 spiked:9/10c shoes: X-Talon190

Running warm up/down 9:35 [1] 1.25 km (7:41 / km) +21m 7:05 / km
ahr:152 max:163 shoes: X-Talon190

other (Canoe-o) 1:00:00 intensity: (30:00 @0) + (30:00 @1)

8 PM

Orienteering (WHNO) 1:42:55 intensity: (40:00 @1) + (40:00 @2) + (22:55 @3) ***** 9.64 km (10:40 / km) +161m 9:51 / km
ahr:80 max:133 spiked:10/12c shoes: Oroc280

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

Friday Sep 6, 2013 #

7 AM

rollerskiing (Skate) 1:01:16 intensity: (41:16 @1) + (8:00 @2) + (8:00 @3) + (4:00 @4) 7.68 mi (7:59 / mi) +92m 7:41 / mi

Thursday Sep 5, 2013 #

7 AM

Yoga/Stretching/PT (yoga) 10:00 [0]
rhr:48 slept:9.0

5 PM

Running 1:30:44 intensity: (1:19:06 @1) + (11:38 @2) 9.63 mi (9:25 / mi) +238m 8:45 / mi
ahr:152 max:173 shoes: Terrafly277

Wednesday Sep 4, 2013 #

8 AM

Cycling (Commute) 18:00 [1]
slept:7.5 weight:121lbs

5 PM

Cycling 18:22 [1] 4.15 mi (13.6 mph) +46m
ahr:122 max:159

Orienteering 39:46 intensity: (27:54 @1) + (6:24 @2) + (5:05 @3) + (23 @4) **** 5.31 km (7:29 / km) +64m 7:04 / km
ahr:144 max:183 spiked:30/35c shoes: Mudclaw300

Yoga/Stretching/PT (Stretching) 4:00 [0]

Tuesday Sep 3, 2013 #

8 AM

Cycling (Commute) 12:00 [1]
rhr:54 slept:7.6 weight:120lbs

5 PM

rollerskiing (skate) 33:09 intensity: (30:09 @1) + (3:00 @5) 4.35 mi (7:37 / mi) +43m 7:24 / mi

Core Strength 37:47 [1] 0.11 mi (5:55:36 / mi) +1m 5:45:29 / mi

Monday Sep 2, 2013 #

9 AM

Hiking 25:00 intensity: (15:00 @0) + (10:00 @1)

Sunday Sep 1, 2013 #

8 AM

Running warm up/down 6:37 [1] 0.69 mi (9:37 / mi) +18m 8:54 / mi
shoes: XTalon212-2013

Running race (Wapack Trail Race) 3:32:39 intensity: (50:00 @2) + (2:32:39 @3) + (10:00 @4) 17.93 mi (11:52 / mi) +1127m 9:55 / mi
shoes: XTalon212-2013

2 PM

Hiking warm up/down 12:35 [1] 0.87 mi (14:28 / mi) +17m 13:38 / mi
shoes: Pink shiny! (v2)

6 PM

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

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