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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: acjospe

In the 7 days ending Sep 9, 2013:

activity # timemileskm+mload
  Orienteering6 7:31:42 27.33(16:32) 43.98(10:16) 74891 /112c81%77.4
  Running3 2:11:05 12.56(10:26) 20.22(6:29) 34614.3
  Cycling4 1:38:14 15.41 24.8 2588.3
  rollerskiing2 1:34:25 12.03(7:51) 19.36(4:53) 13517.6
  other1 1:00:003.0
  Core Strength2 56:06 0.13(7:24:45) 0.2(4:36:21) 35.6
  Hill bounding/ski walking1 52:01 3.05(17:03) 4.91(10:36) 4206.8
  Yoga/Stretching/PT4 30:00
  Total13 16:13:33 70.51 113.48 191091 /112c81%133.0
  [1-5]12 14:56:56
averages - sleep:8.2 rhr:51 weight:120.5lbs

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Monday Sep 9, 2013 #

Note
rhr:50 slept:8.8

4 PM

Cycling 22:51 intensity: (4:58 @0) + (17:53 @1) 5.61 mi (14.7 mph) +68m
ahr:124 max:152

Hill bounding/ski walking 52:01 intensity: (42:50 @1) + (6:23 @2) + (2:48 @3) 3.05 mi (17:03 / mi) +420m 11:57 / mi
ahr:130 max:179 shoes: TrailRoc236

Cycling 27:01 intensity: (10:31 @0) + (16:30 @1) 5.65 mi (12.5 mph) +144m
ahr:114 max:143

Yoga/Stretching/PT 6:00 [0]

Sunday Sep 8, 2013 #

10 AM

Core Strength 18:19 [1] 0.02 mi (15:21:11 / mi) +2m 11:41:51 / mi

Orienteering (Blue) 2:21:40 intensity: (2:17:55 @1) + (3:45 @2) ***** 12.41 km (11:25 / km) +269m 10:18 / km
ahr:146 max:167 spiked:15/21c shoes: Oroc280

2 PM

Running 30:46 intensity: (30:39 @1) + (7 @2) 2.16 mi (14:15 / mi) +87m 12:40 / mi
ahr:148 max:168 shoes: X-Talon190

Orienteering 40:45 [1] ***** 2.21 mi (18:26 / mi) +31m 17:40 / mi
ahr:136 max:154 spiked:7/7c shoes: X-Talon190

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

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