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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tane

In the 31 days ending Mar 31, 2010:

activity # timemileskm+mload
  Cycling41 19:58:47 315.5(15.8/h) 507.75(25.4/h)2915.4
  Orienteering11 15:54:30 72.19(13:13) 116.18(8:13) 594677 /88c87%2604.9
  Running14 11:13:35 74.59(9:02) 120.04(5:37) 24452012.2
  Dynamic Stretching4 40:0060.0
  Strength & Core1 15:0015.0
  Total51 48:01:52 462.28 743.97 839177 /88c87%7607.5
  [1-5]51 47:34:41
averages - sleep:7.3 weight:56kg

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Wednesday Mar 31, 2010 #

7 AM

Cycling 30:42 intensity: (2 @0) + (2:39 @1) + (10:22 @2) + (16:37 @3) + (1:02 @4) 12.4 km (24.2 kph)
ahr:137 max:165 shoes: Exustar E-SR540

5 PM

Cycling 29:54 intensity: (3 @0) + (18:04 @1) + (10:59 @2) + (48 @3) 12.31 km (24.7 kph)
ahr:116 max:156 shoes: Exustar E-SR540

Running 37:55 intensity: (1 @0) + (2:00 @1) + (24:01 @2) + (11:53 @3) 6.44 km (5:53 / km)
ahr:130 max:150 shoes: Asics GT-2140

Tuesday Mar 30, 2010 #

7 AM

Cycling 27:20 intensity: (22 @0) + (43 @1) + (3:57 @2) + (21:03 @3) + (1:15 @4) 12.34 km (27.1 kph)
ahr:143 max:162 shoes: Exustar E-SR540

5 PM

Cycling 30:32 intensity: (1 @0) + (5:32 @1) + (19:52 @2) + (4:36 @3) + (31 @4) 12.31 km (24.2 kph)
ahr:127 max:166 shoes: Exustar E-SR540

Running tempo 34:18 intensity: (12 @0) + (29 @1) + (8:21 @2) + (9:30 @3) + (15:46 @4) 7.09 km (4:50 / km)
ahr:150 max:173 shoes: Asics GT-2140

Dynamic Stretching 10:00 [2]
shoes: Asics GT-2140

Monday Mar 29, 2010 #

Note
(rest day)

8 AM

Cycling 26:53 intensity: (1 @0) + (1:30 @1) + (3:58 @2) + (12:33 @3) + (8:51 @4) 12.22 km (27.3 kph)
ahr:147 max:175 shoes: Exustar E-SR540

5 PM

Cycling 29:24 intensity: (2 @0) + (1:10 @1) + (12:31 @2) + (15:37 @3) + (4 @4) 12.27 km (25.0 kph)
ahr:136 max:157 shoes: Exustar E-SR540

Sunday Mar 28, 2010 #

12 PM

Orienteering 1:19:10 intensity: (31 @0) + (2:08 @1) + (18:05 @2) + (42:33 @3) + (12:34 @4) + (3:19 @5) 12.97 km (6:06 / km)
ahr:145 max:208 shoes: VJ Twisters (old)

Saturday Mar 27, 2010 #

11 AM

Running intervals 42:57 intensity: (21 @0) + (24 @1) + (6:04 @2) + (17:33 @3) + (17:23 @4) + (1:12 @5) 8.9 km (4:49 / km)
ahr:152 max:187 slept:9.0 shoes: Asics GT-2140

Dynamic Stretching 10:00 [3]
shoes: Asics GT-2140

Friday Mar 26, 2010 #

7 AM

Cycling 25:21 intensity: (2 @0) + (50 @1) + (2:28 @2) + (7:12 @3) + (14:46 @4) + (3 @5) 12.38 km (29.3 kph)
ahr:154 max:176 slept:7.0 weight:55.5kg shoes: Exustar E-SR540

5 PM

Cycling 28:17 intensity: (11 @0) + (2:15 @1) + (7:12 @2) + (13:10 @3) + (4:11 @4) + (1:18 @5) 12.16 km (25.8 kph)
ahr:142 max:203 shoes: Exustar E-SR540

Running 36:21 intensity: (12 @0) + (2:15 @1) + (13:59 @2) + (19:55 @3) 6.28 km (5:47 / km)
ahr:135 max:156 shoes: Asics GT-2140

Thursday Mar 25, 2010 #

5 PM

Cycling 16:36 intensity: (41 @0) + (1:12 @1) + (6:01 @2) + (8:42 @3) 7.28 km (26.3 kph)
ahr:135 max:156

Orienteering 21:25 intensity: (15 @0) + (10 @1) + (10 @2) + (1:39 @3) + (19:11 @4) *** 5.31 km (4:02 / km)
ahr:162 max:175 spiked:21/21c

Cycling 13:12 intensity: (4 @0) + (3:05 @1) + (6:14 @2) + (3:49 @3) 4.68 km (21.3 kph)
ahr:124 max:153

Wednesday Mar 24, 2010 #

7 AM

Cycling 28:15 intensity: (10 @0) + (1:27 @1) + (3:08 @2) + (18:54 @3) + (4:36 @4) 12.32 km (26.2 kph)
ahr:145 max:171 slept:7.0 weight:55.3kg shoes: Exustar E-SR540

6 PM

Orienteering 2:56:13 intensity: (1:42 @0) + (12:25 @1) + (31:09 @2) + (1:00:45 @3) + (1:04:50 @4) + (5:22 @5) 20.17 km (8:44 / km) +1169m 6:46 / km
ahr:149 max:220 shoes: Mizuno Wave Ascend 3

C • Who did you race with? I h... 2

Note

Tuesday Mar 23, 2010 #

7 AM

Cycling 27:47 intensity: (1:39 @1) + (2:30 @2) + (11:39 @3) + (11:59 @4) 12.36 km (26.7 kph)
ahr:151 max:175 slept:7.0 weight:55.3kg shoes: Exustar E-SR540

5 PM

Cycling 25:48 intensity: (1 @0) + (36 @1) + (7:21 @2) + (9:55 @3) + (7:55 @4) 12.35 km (28.7 kph)
ahr:147 max:174 shoes: Exustar E-SR540

Running 39:28 intensity: (2 @1) + (6:16 @2) + (16:43 @3) + (6:51 @4) + (9:36 @5) 8.46 km (4:40 / km)
ahr:156 max:186 shoes: Asics GT-2140

Monday Mar 22, 2010 #

Note
(rest day)

7 AM

Cycling 31:30 intensity: (1:07 @1) + (4:24 @2) + (14:20 @3) + (11:19 @4) + (20 @5) 12.26 km (23.4 kph)
ahr:151 max:176 shoes: Exustar E-SR540

5 PM

Cycling 28:14 intensity: (1 @0) + (8 @1) + (4:06 @2) + (8:05 @3) + (14:44 @4) + (1:10 @5) 12.24 km (26.0 kph)
ahr:155 max:179 shoes: Exustar E-SR540

Sunday Mar 21, 2010 #

11 AM

Orienteering 30:04 intensity: (4 @1) + (1 @2) + (1:10 @3) + (5:49 @4) + (23:00 @5) ***** 4.85 km (6:12 / km)
ahr:177 max:187 spiked:16/20c slept:8.0 weight:55.6kg shoes: VJ Twisters (old)

C • Southern hemisphere compass 3

Orienteering 16:21 intensity: (1 @0) + (13 @2) + (22 @3) + (5:12 @4) + (10:33 @5) ***** 2.5 km (6:32 / km)
ahr:175 max:186 spiked:12/16c shoes: VJ Twisters (old)

Note

Saturday Mar 20, 2010 #

11 AM

Running tempo 59:21 intensity: (37 @1) + (7:59 @2) + (26:37 @3) + (14:00 @4) + (10:08 @5) 10.47 km (5:40 / km) +579m 4:27 / km
ahr:153 max:184 slept:8.0 weight:56.7kg shoes: Asics GT-2140

Friday Mar 19, 2010 #

7 AM

Cycling 27:49 intensity: (1 @0) + (1:36 @1) + (3:19 @2) + (18:02 @3) + (4:51 @4) 12.45 km (26.9 kph)
ahr:145 max:165 slept:7.0 weight:56.8kg shoes: Exustar E-SR540

5 PM

Cycling 29:38 intensity: (2:02 @0) + (2:41 @1) + (11:24 @2) + (13:26 @3) + (5 @4) 12.08 km (24.5 kph)
ahr:132 max:158 shoes: Exustar E-SR540

Running 30:01 intensity: (3 @0) + (35 @1) + (10:12 @2) + (13:41 @3) + (5:06 @4) + (24 @5) 5.92 km (5:04 / km)
ahr:141 max:180 shoes: Asics GT-2140

Thursday Mar 18, 2010 #

7 AM

Cycling 29:18 intensity: (47 @1) + (4:48 @2) + (17:49 @3) + (5:54 @4) 12.45 km (25.5 kph)
ahr:146 max:167 slept:7.0 weight:56kg shoes: Exustar E-SR540

5 PM

Cycling 32:08 intensity: (1:03 @1) + (6:22 @2) + (11:38 @3) + (12:54 @4) + (11 @5) 13.16 km (24.6 kph)
ahr:149 max:179 shoes: Exustar E-SR540

Orienteering 34:57 intensity: (22 @0) + (1:44 @1) + (10:05 @2) + (17:07 @3) + (5:39 @4) 5.16 km (6:46 / km)
ahr:143 max:173 shoes: Mizuno Wave Ascend 3

Wednesday Mar 17, 2010 #

7 AM

Cycling 30:57 intensity: (1 @0) + (33 @1) + (4:28 @2) + (14:52 @3) + (11:03 @4) 12.53 km (24.3 kph)
ahr:150 max:171 slept:6.8 weight:56kg shoes: Exustar E-SR540

5 PM

Cycling 30:13 intensity: (5 @0) + (3:16 @1) + (11:30 @2) + (14:53 @3) + (29 @4) 12.33 km (24.5 kph)
ahr:134 max:165 shoes: Exustar E-SR540

Running 48:48 intensity: (7 @0) + (9 @1) + (12:06 @2) + (27:16 @3) + (9:10 @4) 9.28 km (5:15 / km)
ahr:145 max:172 shoes: Asics Gel-Trabuco 11

C • Good Call 1

Tuesday Mar 16, 2010 #

7 AM

Cycling 29:02 intensity: (7 @0) + (37 @1) + (4:50 @2) + (9:53 @3) + (13:00 @4) + (35 @5) 12.45 km (25.7 kph)
ahr:151 max:182 slept:6.8 weight:56.3kg shoes: Exustar E-SR540

5 PM

Cycling 25:14 intensity: (1 @0) + (8 @1) + (2:49 @2) + (15:38 @3) + (6:38 @4) 12.41 km (29.5 kph)
ahr:149 max:173 shoes: Exustar E-SR540

Running warm up/down 9:44 intensity: (6 @0) + (12 @1) + (3:33 @2) + (5:53 @3) 1.72 km (5:39 / km)
ahr:138 max:151 shoes: Asics GT-2140

Running intervals 30:39 intensity: (6 @1) + (23 @2) + (13:57 @3) + (5:58 @4) + (10:15 @5) 6.53 km (4:42 / km)
ahr:161 max:189 shoes: Asics GT-2140

Monday Mar 15, 2010 #

7 AM

Cycling 26:07 intensity: (1 @0) + (28 @1) + (2:11 @2) + (7:03 @3) + (14:32 @4) + (1:52 @5) 12.46 km (28.6 kph)
ahr:158 max:181 slept:6.7 weight:56.3kg shoes: Exustar E-SR540

5 PM

Cycling 32:26 intensity: (9 @0) + (4:02 @1) + (13:43 @2) + (14:08 @3) + (24 @4) 12.49 km (23.1 kph)
ahr:133 max:163 shoes: Exustar E-SR540

Running 35:43 intensity: (30 @0) + (2:52 @1) + (18:15 @2) + (10:46 @3) + (3:20 @4) 6.3 km (5:40 / km) +219m 4:50 / km
ahr:136 max:163 shoes: Asics GT-2140

Sunday Mar 14, 2010 #

Note
slept:8.5 (rest day)

Saturday Mar 13, 2010 #

5 PM

Orienteering 22:20 intensity: (40 @0) + (35 @2) + (2:52 @3) + (14:34 @4) + (3:39 @5) 3.68 km (6:04 / km)
ahr:168 max:209 slept:8.5 shoes: Mizuno Wave Ascend 3

Friday Mar 12, 2010 #

Note
slept:6.4 weight:55.9kg (rest day)

Thursday Mar 11, 2010 #

7 AM

Cycling 32:28 intensity: (15 @0) + (2:36 @1) + (8:17 @2) + (21:20 @3) 12.46 km (23.0 kph)
ahr:136 max:154 shoes: Exustar E-SR540

5 PM

Cycling 30:20 intensity: (56 @0) + (3:56 @1) + (20:16 @2) + (5:12 @3) 12.46 km (24.6 kph)
ahr:128 max:151 shoes: Exustar E-SR540

Orienteering 1:42:15 intensity: (1:09 @0) + (12:40 @1) + (52:56 @2) + (34:09 @3) + (1:21 @4) 12.62 km (8:06 / km) +790m 6:10 / km
ahr:131 max:163 shoes: Inov8 Mudroc 290

Wednesday Mar 10, 2010 #

7 AM

Cycling 29:50 intensity: (3 @0) + (2:25 @1) + (3:45 @2) + (12:30 @3) + (10:44 @4) + (23 @5) 12.4 km (24.9 kph)
ahr:148 max:203 slept:7.0 weight:55.9kg shoes: Exustar E-SR540

4 PM

Cycling 32:12 intensity: (9 @0) + (1:52 @1) + (3:32 @2) + (26:17 @3) + (22 @4) 12.29 km (22.9 kph)
ahr:142 max:161 shoes: Exustar E-SR540

Orienteering 2:54:58 intensity: (3:16 @0) + (17:57 @1) + (30:28 @2) + (1:12:03 @3) + (50:47 @4) + (27 @5) 17.17 km (10:12 / km) +1446m 7:10 / km
ahr:144 max:180 shoes: Mizuno Wave Ascend 3

C • You must have been cruising... 4

Tuesday Mar 9, 2010 #

7 AM

Cycling 29:38 intensity: (1:05 @1) + (3:41 @2) + (14:44 @3) + (10:08 @4) 12.52 km (25.3 kph)
ahr:150 max:172 slept:6.4 weight:56.5kg shoes: Exustar E-SR540

5 PM

Cycling 32:22 intensity: (45 @0) + (49 @1) + (14:21 @2) + (14:02 @3) + (2:25 @4) 12.36 km (22.9 kph)
ahr:138 max:173 shoes: Exustar E-SR540

Running intervals 37:41 intensity: (15 @0) + (52 @1) + (22:41 @2) + (4:32 @3) + (3:21 @4) + (6:00 @5) 7.04 km (5:21 / km)
ahr:142 max:180 shoes: Asics GT-2140

Dynamic Stretching 10:00 [1]
shoes: Asics GT-2140

Monday Mar 8, 2010 #

7 AM

Cycling 27:43 intensity: (54 @1) + (7:40 @2) + (16:46 @3) + (2:23 @4) 12.42 km (26.9 kph)
ahr:142 max:172 weight:55.9kg shoes: Exustar E-SR540

5 PM

Cycling 30:36 intensity: (54 @0) + (2:56 @1) + (13:36 @2) + (12:56 @3) + (14 @4) 12.38 km (24.3 kph)
ahr:133 max:160 shoes: Exustar E-SR540

Sunday Mar 7, 2010 #

Note

12 PM

Orienteering race 1:07:30 intensity: (8 @0) + (6 @1) + (2:36 @2) + (8:50 @3) + (49:53 @4) + (5:57 @5) *** 8.87 km (7:37 / km) +712m 5:26 / km
ahr:164 max:181 spiked:13/16c shoes: Inov8 Mudroc 290

Saturday Mar 6, 2010 #

10 AM

Running race 2:39:50 intensity: (3 @0) + (7 @1) + (11 @2) + (13 @3) + (2:16:23 @4) + (22:53 @5) 21.92 km (7:18 / km) +1647m 5:18 / km
ahr:171 max:201 shoes: Mizuno Wave Ascend 3

C • nice work 3

Friday Mar 5, 2010 #

7 AM

Cycling 28:54 intensity: (5 @0) + (1:17 @1) + (3:43 @2) + (17:50 @3) + (5:59 @4) 12.44 km (25.8 kph)
ahr:147 max:165 shoes: Exustar E-SR540

5 PM

Cycling 30:39 intensity: (10 @0) + (2:44 @1) + (8:27 @2) + (18:54 @3) + (24 @4) 13.05 km (25.5 kph)
ahr:137 max:158 shoes: Exustar E-SR540

Thursday Mar 4, 2010 #

7 AM

Cycling 31:10 intensity: (52 @0) + (3:43 @1) + (4:55 @2) + (15:15 @3) + (6:25 @4) 12.35 km (23.8 kph)
ahr:140 max:168 slept:6.5 weight:56.1kg shoes: Exustar E-SR540

5 PM

Cycling 27:59 intensity: (17 @1) + (11:17 @2) + (16:00 @3) + (25 @4) 12.25 km (26.3 kph)
ahr:139 max:159 shoes: Exustar E-SR540

Orienteering 52:38 intensity: (5:53 @0) + (15:32 @1) + (24:32 @2) + (6:41 @3) 4.2 km (12:33 / km) +340m 8:56 / km
ahr:119 max:151 spiked:15/15c shoes: Inov8 Mudroc 290

Wednesday Mar 3, 2010 #

7 AM

Cycling 26:35 intensity: (3 @0) + (6 @1) + (3:11 @2) + (11:50 @3) + (11:25 @4) 12.32 km (27.8 kph)
ahr:153 max:174 slept:7.6 weight:56.3kg shoes: Exustar E-SR540

6 PM

Orienteering 2:56:39 intensity: (58 @0) + (5:38 @1) + (25:22 @2) + (1:32:33 @3) + (51:03 @4) + (1:05 @5) ** 18.68 km (9:27 / km) +1489m 6:46 / km
ahr:148 max:187 shoes: Mizuno Wave Ascend 3

C • Did you manage to get them ... 3

Note

Tuesday Mar 2, 2010 #

7 AM

Cycling 29:41 intensity: (6 @0) + (1:18 @1) + (3:55 @2) + (10:48 @3) + (13:34 @4) 12.41 km (25.1 kph)
ahr:151 max:172 slept:7.0 weight:55.3kg shoes: Exustar E-SR540

C • Lara? 3
5 PM

Cycling 30:10 intensity: (1 @0) + (3:12 @1) + (8:24 @2) + (15:10 @3) + (3:23 @4) 12.43 km (24.7 kph)
ahr:140 max:172 shoes: Exustar E-SR540

6 PM

Running intervals 44:19 intensity: (6 @0) + (9 @1) + (7:10 @2) + (20:41 @3) + (4:49 @4) + (11:24 @5) 9.21 km (4:49 / km)
ahr:153 max:184 shoes: Asics GT-2140

Dynamic Stretching 10:00 [1]
shoes: Asics GT-2140

Monday Mar 1, 2010 #

8 AM

Cycling 26:53 intensity: (1 @0) + (1:30 @1) + (3:58 @2) + (12:33 @3) + (8:51 @4) 12.22 km (27.3 kph)
ahr:147 max:175 slept:7.0 weight:55.7kg shoes: Exustar E-SR540

5 PM

Cycling 29:00 intensity: (50 @0) + (1:27 @1) + (6:32 @2) + (9:02 @3) + (8:40 @4) + (2:29 @5) 12.34 km (25.5 kph)
ahr:152 max:240 shoes: Exustar E-SR540

Running 26:30 intensity: (1:02 @0) + (2:05 @1) + (16:41 @2) + (6:42 @3) 4.48 km (5:55 / km)
ahr:130 max:143 shoes: Asics GT-2140

Strength & Core 15:00 [1]

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