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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: acjospe

In the 7 days ending Sep 25, 2016:

activity # timemileskm+mload
  Orienteering9 5:23:31 23.68(13:40) 38.11(8:29) 1123171c86.0
  Running6 3:11:52 18.21(10:32) 29.31(6:33) 10122.8
  Cycling2 50:005.0
  Core Strength1 24:002.4
  Spenst1 8:001.6
  Yoga/Stretching/PT3 1:10
  Total15 9:58:33 41.89 67.42 1224171c117.8
  [1-5]13 9:43:04
averages - sleep:7.4 rhr:52 weight:125lbs

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MoTuWeThFrSaSu

Sunday Sep 25, 2016 #

Running warm up/down 1:10:00 intensity: (56:00 @1) + (6:00 @2) + (6:00 @3) + (2:00 @4) 7.2 mi (9:43 / mi)
shoes: F-lite ninjas

Spenst warm up/down 8:00 [2]

Yoga/Stretching/PT 10 [0]

9 AM

Orienteering race 18:55 [5] ** 3.2 km (5:55 / km) +120m 4:59 / km
22c shoes: F-lite ninjas

1 PM

Orienteering race 13:58 [5] *** 2.2 km (6:21 / km) +80m 5:22 / km
19c shoes: F-lite ninjas

Saturday Sep 24, 2016 #

7 AM

Orienteering 42:54 intensity: (11:02 @0) + (31:01 @1) + (30 @2) + (18 @3) + (3 @4) 2.53 mi (16:57 / mi) +81m 15:25 / mi
ahr:128 max:181 slept:7.0 shoes: X-Talon 225

12 PM

Running warm up/down 15:00 [1] 1.0 mi (15:00 / mi)
shoes: X-Talon 225

Orienteering race 1:34:00 [2] ***** 9.1 km (10:20 / km) +370m 8:35 / km
18c shoes: X-Talon 225

Running warm up/down 30:00 [1] 3.0 mi (10:00 / mi)
shoes: X-Talon 225

Friday Sep 23, 2016 #

6 AM

Yoga/Stretching/PT (Yoga) 20 [0]

3 PM

Orienteering warm up/down 25:00 [1] *** 2.0 mi (12:30 / mi)
4c shoes: Oroc-280s7-2015

Orienteering race (NAOC Middle) 37:37 [3] *** 4.6 km (8:11 / km) +270m 6:19 / km
22c shoes: Oroc-280s7-2015

Running warm up/down 17:00 [1] 2.5 km (6:48 / km)
shoes: Oroc-280s7-2015

Thursday Sep 22, 2016 #

12 PM

Running 24:30 intensity: (28 @0) + (24:02 @1) 2.55 mi (9:36 / mi) +54m 9:01 / mi
ahr:142 max:158 rhr:52 slept:8.0 weight:125lbs shoes: TrailTalon 275

Orienteering 9:22 intensity: (15 @0) + (5:39 @1) + (2:04 @2) + (1:24 @3) 0.8 mi (11:43 / mi) +19m 10:54 / mi
ahr:151 max:179 shoes: TrailTalon 275

8 PM

Yoga/Stretching/PT 40 [0]

Wednesday Sep 21, 2016 #

Note
(rest day)

Tuesday Sep 20, 2016 #

8 AM

Cycling 20:00 [1]
slept:7.0

3 PM

Cycling 30:00 [1]

6 PM

Core Strength 24:00 [1]

Monday Sep 19, 2016 #

10 AM

Running warm up/down 24:48 intensity: (41 @0) + (24:07 @1) 1.96 mi (12:39 / mi) +47m 11:47 / mi
ahr:134 max:153 shoes: X-Talon 225

Orienteering 35:03 intensity: (1:07 @0) + (25:15 @1) + (8:41 @2) 4.15 km (8:27 / km) +177m 6:57 / km
ahr:149 max:168 18c slept:7.8 shoes: X-Talon 225

5 PM

Running warm up/down 10:34 intensity: (2 @0) + (10:32 @1) 0.95 mi (11:07 / mi) +1m 11:05 / mi
ahr:133 max:147 shoes: X-Talon 225

Orienteering 14:52 intensity: (12 @0) + (4:02 @1) + (9:56 @2) + (42 @3) 2.14 km (6:57 / km) +2m 6:55 / km
ahr:162 max:175 30c shoes: X-Talon 225

Orienteering 6:27 intensity: (15 @0) + (1:41 @1) + (3:28 @2) + (1:03 @3) 1.06 km (6:04 / km)
ahr:162 max:176 12c shoes: X-Talon 225

8 PM

Orienteering 25:23 intensity: (17 @0) + (17:39 @1) + (7:27 @2) 3.07 km (8:15 / km) +3m 8:13 / km
ahr:154 max:171 26c shoes: X-Talon 225

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