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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: acjospe

In the 7 days ending Nov 18, 2013:

activity # timemileskm+mload
  rollerskiing3 2:47:38 21.92(7:39) 35.28(4:45) 41720.5
  Running4 2:20:46 13.0(10:49) 20.93(6:44) 61117.7
  Orienteering2 2:15:07 10.58(12:46) 17.03(7:56) 57627 /30c90%51.9
  Core Strength2 57:005.7
  Yoga/Stretching/PT6 55:00
  Cycling1 15:001.5
  Spenst1 3:06 0.19(16:28) 0.3(10:14)0.4
  Armchair o'1 300.1
  Total11 9:34:07 45.69 73.54 160427 /30c90%97.7
  [1-5]8 8:38:48
averages - sleep:7.8 rhr:52 weight:124lbs

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Monday Nov 18, 2013 #

Yoga/Stretching/PT 5:00 [0]
slept:8.0

Sunday Nov 17, 2013 #

9 AM

Running warm up/down 15:15 intensity: (14:01 @1) + (1:05 @2) + (9 @3) 1.44 mi (10:36 / mi) +53m 9:31 / mi
ahr:147 max:177 shoes: XTalon212-2013

Orienteering race 1:06:42 intensity: (12 @0) + (4:46 @1) + (10:58 @2) + (37:57 @3) + (12:49 @4) ** 8.55 km (7:48 / km) +279m 6:42 / km
ahr:177 max:187 spiked:14/15c rhr:56 shoes: XTalon212-2013

Running 31:35 intensity: (31:00 @1) + (35 @2) 2.38 mi (13:17 / mi) +239m 10:08 / mi
ahr:146 max:168 shoes: XTalon212-2013

9 PM

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

Saturday Nov 16, 2013 #

8 AM

Running 20:54 [1] 2.04 mi (10:15 / mi) +84m 9:05 / mi
shoes: Pink shiny! (v2)

Yoga/Stretching/PT 10:00 [0]

10 AM

Running warm up/down 10:00 [1] 1.07 mi (9:22 / mi) +7m 9:11 / mi
ahr:147 max:162 shoes: XTalon212-2013

Spenst warm up/down 3:06 intensity: (7 @0) + (2:02 @1) + (57 @2) 0.19 mi (16:28 / mi)
ahr:158 max:173 shoes: XTalon212-2013

Orienteering 1:08:25 intensity: (7:53 @1) + (17:14 @2) + (38:17 @3) + (5:01 @4) *** 5.27 mi (12:59 / mi) +297m 11:03 / mi
ahr:175 max:185 spiked:13/15c slept:7.5 shoes: XTalon212-2013

Running warm up/down 32:10 intensity: (32:00 @1) + (10 @2) 2.55 mi (12:37 / mi) +94m 11:19 / mi
ahr:143 max:166 shoes: Pink shiny! (v2)

Friday Nov 15, 2013 #

12 PM

rollerskiing (Skate) 1:02:50 [1] 8.69 mi (7:14 / mi) +129m 6:55 / mi
ahr:138 max:163 rhr:51

Core Strength 23:00 [1]

Thursday Nov 14, 2013 #

3 PM

rollerskiing (Classic) 43:36 intensity: (35:16 @1) + (4:54 @2) + (3:26 @3) 5.79 mi (7:32 / mi) +239m 6:40 / mi
ahr:135 max:180

Running 30:52 intensity: (18:39 @1) + (4:10 @2) + (6:52 @3) + (1:11 @4) 3.53 mi (8:45 / mi) +134m 7:49 / mi
ahr:155 max:186 shoes: Terrafly277

Yoga/Stretching/PT 10:00 [0]

Wednesday Nov 13, 2013 #

6 AM

rollerskiing (Skate) 1:01:12 intensity: (41:12 @1) + (20:00 @2) 7.44 mi (8:14 / mi) +49m 8:04 / mi
rhr:47 slept:7.5 weight:124lbs

8 AM

Cycling (commute) 15:00 [1]

9 PM

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

Tuesday Nov 12, 2013 #

Note
slept:8.0

Core Strength 34:00 [1]
rhr:53

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

Armchair o' 30 [1]

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