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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tane

In the 30 days ending Nov 30, 2010:

activity # timemileskm+mload
  Orienteering6 20:49:54 64.83(19:17) 104.34(11:59) 211666 /80c82%3390.5
  Cycling45 20:00:13 315.53(15.8/h) 507.8(25.4/h) 5812910.9
  Running9 9:21:42 51.16(10:59) 82.33(6:49) 10351382.2
  Total53 50:11:49 431.52(6:59) 694.47(4:20) 373266 /80c82%7683.7
  [1-5]53 49:59:04
averages - sleep:7.8 weight:58.8kg

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Tuesday Nov 30, 2010 #

7 AM

Cycling 28:46 intensity: (34 @0) + (2:27 @1) + (5:29 @2) + (11:43 @3) + (8:17 @4) + (16 @5) 12.47 km (26.0 kph) +23m
ahr:145 max:178 shoes: Exustar E-SR540

5 PM

Cycling 26:53 intensity: (23 @0) + (1:30 @1) + (5:18 @2) + (8:10 @3) + (9:10 @4) + (2:22 @5) 12.45 km (27.8 kph) +3m
ahr:151 max:220 shoes: Exustar E-SR540

Running warm up/down 8:18 intensity: (2 @0) + (6 @1) + (3:10 @2) + (5:00 @3) 1.58 km (5:15 / km)
ahr:138 max:153 shoes: Asics GT-2150 (1)

Running intervals 34:29 intensity: (3 @0) + (1:18 @1) + (10:49 @2) + (9:08 @3) + (4:14 @4) + (8:57 @5) 6.68 km (5:10 / km) +39m 5:01 / km
ahr:151 max:195 shoes: Asics GT-2150 (1)

C • how many smithsons were the... 6

Monday Nov 29, 2010 #

7 AM

Cycling 29:59 intensity: (2 @0) + (1:34 @1) + (6:05 @2) + (13:09 @3) + (9:09 @4) 12.28 km (24.6 kph) +29m
ahr:146 max:172 shoes: Exustar E-SR540

5 PM

Cycling 26:25 intensity: (6 @0) + (1:35 @1) + (6:16 @2) + (9:56 @3) + (8:19 @4) + (13 @5) 12.4 km (28.2 kph) +11m
ahr:145 max:187 shoes: Exustar E-SR540

7 PM

Cycling 25:47 [2] 8.71 km (20.3 kph) +28m
shoes: Exustar E-SR540

9 PM

Cycling 24:37 [2] 8.72 km (21.3 kph) +2m
shoes: Exustar E-SR540

Sunday Nov 28, 2010 #

4 PM

Running 1:29:32 intensity: (20 @0) + (15:52 @1) + (34:37 @2) + (32:25 @3) + (6:18 @4) 12.52 km (7:09 / km) +450m 6:04 / km
ahr:134 max:163 shoes: Mizuno Wave Ascend 5

Saturday Nov 27, 2010 #

2 PM

Cycling 30:16 intensity: (2:59 @0) + (49 @1) + (4:44 @2) + (9:33 @3) + (11:11 @4) + (1:00 @5) 12.44 km (24.7 kph) +3m
ahr:159 max:180 shoes: Exustar E-SR540

3 PM

Orienteering 56:58 intensity: (1 @0) + (2:15 @1) + (6:34 @2) + (42:40 @3) + (5:28 @4) 7.86 km (7:15 / km) +23m 7:08 / km
ahr:145 max:174 shoes: Inov8 X-Talon 212

Cycling 22:27 intensity: (22 @1) + (2:21 @2) + (8:14 @3) + (8:40 @4) + (2:50 @5) 11.49 km (30.7 kph) +7m
ahr:156 max:180 shoes: Exustar E-SR540

Friday Nov 26, 2010 #

7 AM

Cycling 27:22 intensity: (1:04 @1) + (1:43 @2) + (8:59 @3) + (13:03 @4) + (2:33 @5) 12.38 km (27.1 kph) +25m
ahr:156 max:200 shoes: Exustar E-SR540

Thursday Nov 25, 2010 #

7 AM

Cycling 28:24 intensity: (1:22 @1) + (3:51 @2) + (9:34 @3) + (13:03 @4) + (34 @5) 12.39 km (26.2 kph) +22m
ahr:155 max:185 shoes: Exustar E-SR540

5 PM

Cycling 25:01 intensity: (1:23 @1) + (4:06 @2) + (8:49 @3) + (9:27 @4) + (1:16 @5) 12.38 km (29.7 kph) +3m
ahr:157 max:195 shoes: Exustar E-SR540

Wednesday Nov 24, 2010 #

Note

C • So are you going to get/mak... 2
7 AM

Cycling 30:44 intensity: (1:04 @1) + (7:03 @2) + (11:56 @3) + (10:23 @4) + (18 @5) 12.55 km (24.5 kph) +22m
ahr:152 max:180 slept:7.5 shoes: Exustar E-SR540

5 PM

Cycling 30:03 intensity: (2:44 @1) + (13:11 @2) + (7:55 @3) + (5:08 @4) + (1:05 @5) 12.35 km (24.7 kph) +3m
ahr:147 max:185 weight:59.2kg shoes: Exustar E-SR540

Tuesday Nov 23, 2010 #

7 AM

Cycling 28:21 intensity: (9 @0) + (1:49 @1) + (3:38 @2) + (11:37 @3) + (10:20 @4) + (48 @5) 12.41 km (26.3 kph) +23m
ahr:150 max:178 shoes: Exustar E-SR540

5 PM

Cycling 28:34 intensity: (1:24 @1) + (8:46 @2) + (11:56 @3) + (6:18 @4) + (10 @5) 12.28 km (25.8 kph) +1m
ahr:143 max:179 shoes: Exustar E-SR540

Monday Nov 22, 2010 #

7 AM

Cycling 33:41 intensity: (4:47 @1) + (13:21 @2) + (14:41 @3) + (52 @4) 12.28 km (21.9 kph) +23m
ahr:133 max:160 shoes: Exustar E-SR540

5 PM

Cycling 27:06 intensity: (2:21 @0) + (4:01 @1) + (9:09 @2) + (9:47 @3) + (37 @4) + (1:11 @5) 12.28 km (27.2 kph) +3m
ahr:142 max:220 shoes: Exustar E-SR540

Saturday Nov 20, 2010 #

Event: World Rogaine Championships
 
12 PM

Orienteering race 16:23:00 [3] *** 65.0 km (15:07 / km) +1500m 13:34 / km
slept:8.0 weight:58kg shoes: Mizuno Wave Ascend 5

C • sounds Epic bro! 2

Friday Nov 19, 2010 #

7 AM

Note
slept:7.5 weight:58kg (rest day)

Thursday Nov 18, 2010 #

Note
slept:8.0 weight:59.4kg (rest day)

Wednesday Nov 17, 2010 #

Note
(rest day)

Tuesday Nov 16, 2010 #

7 AM

Cycling 29:35 intensity: (1:24 @1) + (4:41 @2) + (20:42 @3) + (2:48 @4) 13.21 km (26.8 kph) +27m
ahr:144 max:163 shoes: Exustar E-SR540

5 PM

Cycling 29:18 intensity: (1 @0) + (4:53 @1) + (12:31 @2) + (11:08 @3) + (45 @4) 12.32 km (25.2 kph) +2m
ahr:133 max:160 shoes: Exustar E-SR540

Running 21:13 intensity: (7 @0) + (11 @1) + (1:00 @2) + (17:51 @3) + (2:04 @4) 4.47 km (4:45 / km) +5m 4:43 / km
ahr:148 max:160 weight:59.2kg shoes: Mizuno Wave Ascend 5

C • Fatty! 2

Monday Nov 15, 2010 #

4 PM

Cycling 27:48 [3] 12.29 km (26.5 kph) +3m
shoes: Exustar E-SR540

7 PM

Cycling 21:53 [3] 8.7 km (23.9 kph) +34m
shoes: Exustar E-SR540

9 PM

Cycling 26:01 [3] 8.8 km (20.3 kph) +2m
shoes: Exustar E-SR540

Sunday Nov 14, 2010 #

10 AM

Orienteering 42:43 [3] ***** 5.64 km (7:34 / km) +24m 7:25 / km
spiked:7/13c

Saturday Nov 13, 2010 #

1 PM

Orienteering 1:28:09 [4] *** 11.9 km (7:24 / km) +554m 6:00 / km
spiked:23/28c

Friday Nov 12, 2010 #

Event: South Island Champs
 
4 PM

Orienteering 16:03 intensity: (8 @2) + (7 @3) + (37 @4) + (15:11 @5) ** 4.15 km (3:52 / km) +15m 3:48 / km
ahr:176 max:190 spiked:17/17c

C • marae 2

Thursday Nov 11, 2010 #

7 AM

Cycling 26:44 intensity: (3 @0) + (2:28 @1) + (2:44 @2) + (10:54 @3) + (10:01 @4) + (34 @5) 12.43 km (27.9 kph) +22m
ahr:149 max:181

5 PM

Cycling 29:38 intensity: (25 @0) + (3:51 @1) + (11:20 @2) + (11:40 @3) + (1:49 @4) + (33 @5) 12.28 km (24.9 kph) +12m
ahr:136 max:190

Wednesday Nov 10, 2010 #

7 AM

Cycling 27:04 intensity: (3 @0) + (1:02 @1) + (4:08 @2) + (9:26 @3) + (12:25 @4) 12.4 km (27.5 kph) +22m
ahr:150 max:170

4 PM

Cycling 6:02 intensity: (3 @0) + (2 @1) + (39 @2) + (2:35 @3) + (2:43 @4) 2.61 km (26.0 kph) +17m
ahr:153 max:164

Running 20:44 intensity: (13 @0) + (2:40 @1) + (2:58 @2) + (10:45 @3) + (4:08 @4) 2.67 km (7:45 / km) +138m 6:10 / km
ahr:143 max:169 shoes: Mizuno Wave Ascend 5

7 PM

Cycling 6:22 intensity: (13 @1) + (1:48 @2) + (4:21 @3) 2.63 km (24.8 kph) +9m
ahr:138 max:150

Tuesday Nov 9, 2010 #

7 AM

Cycling 31:07 intensity: (7 @0) + (2:51 @1) + (7:13 @2) + (14:39 @3) + (5:35 @4) + (42 @5) 12.44 km (24.0 kph) +22m
ahr:143 max:197 shoes: Exustar E-SR540

5 PM

Cycling 28:05 intensity: (23 @0) + (1:22 @1) + (6:13 @2) + (14:56 @3) + (4:42 @4) + (29 @5) 12.15 km (26.0 kph) +3m
ahr:145 max:224 shoes: Exustar E-SR540

Running 25:05 intensity: (1 @0) + (18 @1) + (3:56 @2) + (20:50 @3) 5.13 km (4:54 / km) +13m 4:50 / km
ahr:141 max:154 shoes: Asics GT-2150 (1)

Monday Nov 8, 2010 #

7 AM

Cycling 25:28 intensity: (1:06 @1) + (3:01 @2) + (11:59 @3) + (9:17 @4) + (5 @5) 12.39 km (29.2 kph)
ahr:149 max:180 shoes: Exustar E-SR540

5 PM

Cycling 29:55 intensity: (2:31 @1) + (7:51 @2) + (14:52 @3) + (4:38 @4) + (3 @5) 12.62 km (25.3 kph) +4m
ahr:142 max:178 shoes: Exustar E-SR540

7 PM

Cycling 22:47 intensity: (1:12 @0) + (2:15 @1) + (12:01 @2) + (7:19 @3) 8.71 km (22.9 kph) +12m
ahr:129 max:156 shoes: Exustar E-SR540

9 PM

Cycling 22:45 intensity: (11 @0) + (3:07 @1) + (13:33 @2) + (5:54 @3) 8.65 km (22.8 kph) +3m
ahr:128 max:150 shoes: Exustar E-SR540

Sunday Nov 7, 2010 #

12 PM

Orienteering 1:03:01 intensity: (18 @1) + (7 @2) + (2:27 @3) + (53:16 @4) + (6:53 @5) *** 9.78 km (6:26 / km)
ahr:169 max:203 spiked:19/22c shoes: VJ Bold Spike

Saturday Nov 6, 2010 #

2 PM

Running 3:53:33 intensity: (7 @0) + (6:00 @1) + (23:21 @2) + (2:34:40 @3) + (49:11 @4) + (14 @5) 26.33 km (8:52 / km)
ahr:148 max:177 shoes: Mizuno Wave Ascend 3

Friday Nov 5, 2010 #

7 AM

Cycling 30:14 intensity: (25 @0) + (2:45 @1) + (5:37 @2) + (15:53 @3) + (5:34 @4) 12.37 km (24.5 kph) +17m
ahr:143 max:170 shoes: Exustar E-SR540

6 PM

Cycling 29:35 intensity: (9 @0) + (2:28 @1) + (9:07 @2) + (17:32 @3) + (19 @4) 12.29 km (24.9 kph) +3m
ahr:137 max:163 shoes: Exustar E-SR540

Thursday Nov 4, 2010 #

7 AM

Cycling 25:53 intensity: (9 @0) + (2:07 @1) + (2:40 @2) + (10:17 @3) + (10:40 @4) 12.38 km (28.7 kph) +40m
ahr:150 max:173 shoes: Exustar E-SR540

5 PM

Cycling 28:25 intensity: (3:31 @1) + (6:37 @2) + (8:42 @3) + (9:35 @4) 12.2 km (25.8 kph) +2m
ahr:143 max:170 shoes: Exustar E-SR540

Running intervals 39:25 intensity: (4 @0) + (2:49 @1) + (21:21 @2) + (10:56 @3) + (4:15 @4) 6.75 km (5:50 / km) +4m 5:49 / km
ahr:135 max:175 shoes: Asics GT-2150 (1)

Wednesday Nov 3, 2010 #

7 AM

Cycling 26:45 intensity: (32 @1) + (4:12 @2) + (11:47 @3) + (9:58 @4) + (16 @5) 12.36 km (27.7 kph) +22m
ahr:152 max:177 shoes: Exustar E-SR540

5 PM

Cycling 30:45 intensity: (4 @0) + (5:14 @1) + (9:14 @2) + (13:01 @3) + (2:57 @4) + (15 @5) 12.38 km (24.2 kph) +2m
ahr:132 max:185 shoes: Exustar E-SR540

6 PM

Running 58:39 intensity: (1 @0) + (22 @1) + (5:14 @2) + (42:00 @3) + (11:02 @4) 10.98 km (5:20 / km) +241m 4:49 / km
ahr:146 max:168 shoes: Mizuno Wave Ascend 3

Tuesday Nov 2, 2010 #

7 AM

Cycling 28:55 intensity: (46 @0) + (1:53 @1) + (5:40 @2) + (12:05 @3) + (8:31 @4) 12.5 km (25.9 kph) +22m
ahr:145 max:174 shoes: Exustar E-SR540

5 PM

Cycling 30:45 intensity: (4 @0) + (5:14 @1) + (9:14 @2) + (13:01 @3) + (2:57 @4) + (15 @5) 12.38 km (24.2 kph) +2m
ahr:132 max:185 shoes: Exustar E-SR540

Running 30:44 intensity: (1 @0) + (56 @1) + (14:37 @2) + (13:29 @3) + (1:41 @4) 5.23 km (5:53 / km) +145m 5:10 / km
ahr:132 max:167 shoes: Asics GT-2150 (1)

Monday Nov 1, 2010 #

7 AM

Cycling 27:30 intensity: (4 @0) + (1:01 @1) + (5:37 @2) + (12:28 @3) + (8:20 @4) 12.32 km (26.9 kph) +17m
ahr:146 max:173 shoes: Exustar E-SR540

5 PM

Cycling 29:36 intensity: (58 @0) + (5:17 @1) + (6:47 @2) + (13:30 @3) + (2:02 @4) + (1:02 @5) 12.38 km (25.1 kph) +1m
ahr:140 max:216 shoes: Exustar E-SR540

7 PM

Cycling 22:32 intensity: (1 @0) + (7:06 @1) + (13:59 @2) + (1:26 @3) 8.63 km (23.0 kph) +26m
ahr:122 max:140 shoes: Exustar E-SR540

9 PM

Cycling 24:20 intensity: (3 @0) + (3:09 @1) + (12:23 @2) + (8:23 @3) + (22 @4) 8.7 km (21.5 kph) +2m
ahr:131 max:167 shoes: Exustar E-SR540

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