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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: acjospe

In the 7 days ending Oct 21, 2013:

activity # timemileskm+mload
  Orienteering4 3:38:17 16.09(13:34) 25.9(8:26) 42229 /82c35%54.1
  Running6 2:45:44 16.34(10:08) 26.3(6:18) 33617.7
  Cycling3 56:005.6
  Yoga/Stretching/PT5 46:00
  Core Strength3 42:43 0.06 0.094.3
  Spenst1 14:01 0.51(27:35) 0.82(17:08)1.6
  Armchair o'3 1:300.6
  Total13 9:04:15 33.0 53.12 75829 /82c35%83.8
  [1-5]12 8:11:56
averages - sleep:8.1 rhr:52 weight:123lbs

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Monday Oct 21, 2013 #

Cycling (Commute) 12:00 [1]
slept:9.0 weight:122lbs

Cycling (Commute) 26:00 [1]

Sunday Oct 20, 2013 #

6 AM

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

9 AM

Running warm up/down 16:14 [1] 1.61 mi (10:04 / mi) +55m 9:06 / mi
ahr:144 max:167

Orienteering race (Boulder Dash day 2) 1:12:08 intensity: (2:09 @0) + (19:09 @1) + (21:50 @2) + (23:16 @3) + (5:44 @4) ***** 7.79 km (9:16 / km) +138m 8:30 / km
ahr:168 max:187 spiked:9/15c rhr:54 shoes: XTalon212-2013

Running 38:48 intensity: (35:28 @1) + (3:20 @2) 3.47 mi (11:11 / mi) +107m 10:12 / mi
ahr:153 max:174 shoes: XTalon212-2013

Core Strength (Planks) 3:00 [1]

Armchair o' 45 [3]

Saturday Oct 19, 2013 #

7 AM

Running 23:12 [1] 2.48 mi (9:21 / mi) +67m 8:38 / mi
shoes: Uglies

Yoga/Stretching/PT (Stretching) 8:00 [0]

10 AM

Running warm up/down 12:06 intensity: (10:46 @1) + (1:16 @2) + (4 @3) 1.14 mi (10:37 / mi) +13m 10:16 / mi
ahr:147 max:179 shoes: XTalon212-2013

Spenst warm up/down 14:01 intensity: (3:08 @0) + (6:48 @1) + (3:52 @2) + (13 @3) 0.51 mi (27:35 / mi)
ahr:148 max:176 shoes: XTalon212-2013

Orienteering race (Boulder Dash day 1) 1:05:46 intensity: (21 @0) + (7:48 @1) + (14:24 @2) + (30:17 @3) + (11:42 @4) + (1:14 @5) ***** 7.3 km (9:00 / km) +140m 8:13 / km
ahr:175 max:190 spiked:5/15c shoes: XTalon212-2013

Running 12:53 intensity: (11:10 @1) + (1:43 @2) 1.25 mi (10:17 / mi) +13m 9:58 / mi
ahr:155 max:171 shoes: XTalon212-2013

Orienteering race (Maze!) 1:27 intensity: (13 @0) + (1:14 @1) ***** 0.06 mi (23:06 / mi) +35m 8:27 / mi
ahr:149 max:163 10c

Friday Oct 18, 2013 #

7 AM

Yoga/Stretching/PT (Yoga) 10:00 [0]
rhr:51 slept:8.5 weight:124lbs

Core Strength 14:40 [1]

Cycling (Commute) 6:00 [1]

12 PM

Running 24:26 intensity: (20:49 @1) + (3:36 @2) + (1 @3) 2.37 mi (10:19 / mi) +9m 10:12 / mi
ahr:157 max:175 shoes: Terrafly277

Thursday Oct 17, 2013 #

Note
rhr:49 slept:8.0

10 AM

Running 2:42 intensity: (28 @0) + (2:14 @1) 0.21 mi (12:47 / mi) +19m 9:59 / mi
ahr:139 max:156 shoes: Mudclaw300

Orienteering 37:06 intensity: (33:22 @1) + (3:44 @2) ***** 4.24 km (8:45 / km) +99m 7:50 / km
ahr:153 max:176 spiked:15/22c shoes: Mudclaw300

Running 13:26 intensity: (11:53 @1) + (1:33 @2) 1.29 mi (10:24 / mi) +23m 9:51 / mi
ahr:150 max:167 shoes: Mudclaw300

Wednesday Oct 16, 2013 #

Armchair o' (Speed squiggles) 32 [3]

8 AM

Cycling (Commute) 12:00 [1]
rhr:53 slept:8.5

6 PM

Orienteering 41:50 [1] *** 4.02 mi (10:25 / mi) +10m 10:20 / mi
ahr:133 max:148 20c shoes: Pink shiny!

Yoga/Stretching/PT 10:00 [0]

Tuesday Oct 15, 2013 #

Armchair o' 13 [2]

4 PM

Running 21:57 [1] 2.52 mi (8:43 / mi) +30m 8:24 / mi
ahr:147 max:166 slept:6.5 shoes: Terrafly277

Core Strength 25:03 [1] 0.06 mi (7:04:22 / mi)

Yoga/Stretching/PT 8:00 [0]

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