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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: acjospe

In the 7 days ending Mar 30, 2015:

activity # timemileskm+mload
  Running7 4:14:00 24.0(10:35) 38.62(6:35) 50133.2
  Orienteering3 3:05:04 14.8(12:30) 23.82(7:46) 104536c60.9
  Yoga/Stretching/PT6 58:00
  Cycling1 22:002.2
  Core Strength1 19:001.9
  Spenst2 6:19 0.32(19:31) 0.52(12:07) 80.7
  Total14 9:04:23 39.12 62.96 155436c98.9
  [1-5]9 7:56:51
averages - sleep:7.8

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TuWeThFrSaSuMo

Monday Mar 30, 2015 #

8 AM

Cycling 22:00 [1]

6 PM

Core Strength 19:00 [1]

Yoga/Stretching/PT 10:00 [0]

Sunday Mar 29, 2015 #

Note

Yoga/Stretching/PT 8:00 [0]

9 AM

Running warm up/down 12:12 [1] 1.24 mi (9:49 / mi) +6m 9:41 / mi
ahr:139 max:157 shoes: O-roc280 - 2014

Spenst warm up/down 3:15 intensity: (9 @0) + (3:06 @1) 0.16 mi (20:12 / mi) +7m 17:47 / mi
ahr:144 max:162 shoes: O-roc280 - 2014

Orienteering race 45:08 intensity: (9 @0) + (8:45 @1) + (19:16 @2) + (16:08 @3) + (50 @4) ***** 5.29 km (8:32 / km) +324m 6:32 / km
ahr:170 max:185 18c shoes: O-roc280 - 2014

Running warm up/down 28:26 intensity: (1:35 @0) + (26:51 @1) 2.21 mi (12:54 / mi) +109m 11:11 / mi
ahr:140 max:156 shoes: O-roc280 - 2014

Saturday Mar 28, 2015 #

Note

7 AM

Running 16:22 [1] 1.65 mi (9:55 / mi) +7m 9:47 / mi
shoes: Terrafly277

11 AM

Running warm up/down 29:51 intensity: (4:56 @0) + (18:59 @1) + (4:46 @2) + (59 @3) + (11 @4) 2.12 mi (14:05 / mi) +82m 12:34 / mi
ahr:145 max:184 shoes: O-roc280 - 2014

Orienteering race 22:05 intensity: (12:13 @1) + (5:04 @2) + (4:48 @3) 2.61 km (8:28 / km) +123m 6:51 / km
ahr:162 max:180 3c shoes: O-roc280 - 2014

Orienteering race 1:35:18 intensity: (10:42 @1) + (25:23 @2) + (54:50 @3) + (4:23 @4) 11.65 km (8:11 / km) +536m 6:39 / km
ahr:174 max:184 15c shoes: O-roc280 - 2014

1 PM

Running warm up/down 16:08 [1] 0.86 mi (18:48 / mi) +77m 14:42 / mi
ahr:137 max:158 shoes: Oroc280

4 PM

Yoga/Stretching/PT 10:00 [0]

Friday Mar 27, 2015 #

4 PM

Orienteering 22:33 intensity: (45 @1) + (3:25 @2) + (9:18 @3) + (8:43 @4) + (22 @5) 2.65 mi (8:30 / mi) +62m 7:55 / mi
ahr:178 max:189

Running warm up/down 32:14 intensity: (43 @0) + (19:19 @1) + (8:59 @2) + (1:48 @3) + (1:25 @4) 3.36 mi (9:36 / mi) +9m 9:32 / mi
ahr:158 max:184 shoes: X-Talon190

Spenst warm up/down 3:04 intensity: (1:46 @1) + (1:18 @2) 0.16 mi (18:50 / mi) +1m 18:29 / mi
ahr:159 max:173 shoes: X-Talon190

Running warm up/down 20:44 intensity: (20:36 @1) + (8 @2) 2.11 mi (9:51 / mi) +36m 9:21 / mi
ahr:143 max:165 shoes: X-Talon190

8 PM

Yoga/Stretching/PT 10:00 [0]

Thursday Mar 26, 2015 #

8 AM

Running 41:11 intensity: (29 @0) + (37:27 @1) + (3:15 @2) 4.39 mi (9:23 / mi) +57m 9:01 / mi
ahr:152 max:172 shoes: TrailRoc236

Wednesday Mar 25, 2015 #

Yoga/Stretching/PT 10:00 [0]

8 AM

Running 56:52 intensity: (1:31 @0) + (43:17 @1) + (5:01 @3) + (7:03 @4) 6.07 mi (9:22 / mi) +118m 8:50 / mi
ahr:152 max:180 slept:7.8 shoes: TrailRoc236

Tuesday Mar 24, 2015 #

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

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