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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Tane

In the 31 days ending May 31, 2011:

activity # timemileskm+mload
  Cycling52 27:02:59 443.03(16.4/h) 712.99(26.4/h) 9023779.9
  Orienteering9 24:49:51 70.38(21:10) 113.26(13:09) 806641 /48c85%3900.6
  Running21 23:57:22 142.16(10:07) 228.78(6:17) 53033584.5
  Climbing1 2:00:00 100180.0
  Dynamic Stretching1 10:00 0.19(53:39) 0.3(33:20)15.0
  Total72 78:00:12 655.76 1055.34 1437141 /48c85%11460.0
  [1-5]72 76:19:58

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Tuesday May 31, 2011 #

7 AM

Cycling 30:44 [3] 12.63 km (24.7 kph) +22m
shoes: Exustar E-SR540

5 PM

Cycling 25:42 [3] 12.55 km (29.3 kph) +3m
shoes: Exustar E-SR540

Running warm up/down 8:07 intensity: (10 @0) + (17 @1) + (5:56 @2) + (1:44 @3) 1.63 km (4:59 / km)
ahr:131 max:142 shoes: Asics GT-2150 (1)

Running intervals 22:19 intensity: (6 @0) + (3:44 @1) + (3:11 @2) + (2:36 @3) + (9:33 @4) + (3:09 @5) 4.47 km (5:00 / km) +3m 4:59 / km
ahr:151 max:181 shoes: Asics GT-2150 (1)

Running warm up/down 8:15 intensity: (5 @0) + (13 @1) + (4:00 @2) + (3:57 @3) 1.57 km (5:15 / km) +3m 5:12 / km
ahr:134 max:143 shoes: Asics GT-2150 (1)

Monday May 30, 2011 #

7 AM

Cycling 28:15 [3] 12.4 km (26.3 kph) +22m
shoes: Exustar E-SR540

5 PM

Cycling 26:45 [3] 12.71 km (28.5 kph) +3m
shoes: Exustar E-SR540

Running 1:15:42 [3] 13.31 km (5:41 / km) +386m 4:58 / km
shoes: Asics GT-2150 (2)

Sunday May 29, 2011 #

2 PM

Running long 2:00:02 [3] 15.68 km (7:39 / km) +942m 5:53 / km
shoes: Mizuno Wave Ascend 5

C • Mt Grey mission 5

Saturday May 28, 2011 #

12 PM

Cycling 37:16 [3] 16.0 km (25.8 kph)
shoes: Exustar E-SR540

Running 10:00 [3] 1.5 km (6:40 / km)
shoes: Inov8 X-Talon 212

Running race 16:27 intensity: (1 @1) + (8 @2) + (8 @3) + (45 @4) + (15:25 @5) 4.72 km (3:29 / km) +1m 3:29 / km
ahr:182 max:189 shoes: Inov8 X-Talon 212

Running 20:00 [2] 2.4 km (8:20 / km)
shoes: Inov8 X-Talon 212

3 PM

Orienteering 25:11 intensity: (19 @1) + (2:25 @2) + (17:42 @3) + (4:45 @4) 3.72 km (6:46 / km)
ahr:148 max:168 shoes: Inov8 X-Talon 212

Cycling 34:02 [3] 16.7 km (29.4 kph) +5m
shoes: Exustar E-SR540

Friday May 27, 2011 #

8 AM

Cycling 29:13 [3] 12.56 km (25.8 kph) +22m
shoes: Exustar E-SR540

5 PM

Cycling 30:33 [3] 12.73 km (25.0 kph) +3m
shoes: Exustar E-SR540

Thursday May 26, 2011 #

8 AM

Cycling 26:15 [3] 12.78 km (29.2 kph) +22m
shoes: Exustar E-SR540

5 PM

Cycling 25:44 [3] 12.53 km (29.2 kph) +3m
shoes: Exustar E-SR540

6 PM

Running 46:39 [3] 8.85 km (5:16 / km) +200m 4:44 / km
shoes: Asics GT-2150 (2)

C • Bug 1

Wednesday May 25, 2011 #

7 AM

Cycling 25:49 [3] 12.79 km (29.7 kph) +22m
shoes: Exustar E-SR540

5 PM

Cycling 27:43 [3] 12.61 km (27.3 kph) +3m
shoes: Exustar E-SR540

6 PM

Running 1:27:04 [3] 14.41 km (6:02 / km) +578m 5:02 / km
shoes: Mizuno Wave Ascend 5

Tuesday May 24, 2011 #

7 AM

Cycling 29:18 [2] 12.82 km (26.3 kph) +23m
shoes: Exustar E-SR540

5 PM

Cycling 25:55 [3] 12.5 km (28.9 kph) +3m
shoes: Exustar E-SR540

Running warm up/down 9:17 intensity: (1:23 @0) + (5 @1) + (24 @2) + (3:06 @3) + (3:07 @4) + (1:12 @5) 1.63 km (5:42 / km)
ahr:147 max:186 shoes: Asics GT-2150 (1)

Running intervals 30:05 intensity: (1:44 @1) + (5:09 @2) + (5:59 @3) + (12:41 @4) + (4:32 @5) 6.85 km (4:24 / km) +2m 4:23 / km
ahr:155 max:179 shoes: Asics GT-2150 (1)

Running warm up/down 11:34 intensity: (9 @0) + (29 @1) + (8:13 @2) + (2:43 @3) 1.94 km (5:57 / km) +5m 5:53 / km
ahr:131 max:148 shoes: Asics GT-2150 (1)

Monday May 23, 2011 #

7 AM

Cycling 27:02 [3] 12.87 km (28.6 kph) +22m
shoes: Exustar E-SR540

5 PM

Cycling 25:21 [4] 12.53 km (29.7 kph) +3m
shoes: Exustar E-SR540

6 PM

Running 32:45 [3] 6.28 km (5:13 / km) +105m 4:49 / km
shoes: Asics GT-2150 (2)

Sunday May 22, 2011 #

12 PM

Orienteering 59:37 [4] *** 11.13 km (5:21 / km) +66m 5:12 / km
spiked:23/30c shoes: Inov8 OROC 340

C • #6- grid searching? what ha... 2

Saturday May 21, 2011 #

8 AM

Cycling 20:55 [3] 7.62 km (21.9 kph) +6m
shoes: Exustar E-SR540

10 AM

Running long 5:38:59 [3] 35.4 km (9:35 / km) +1412m 7:59 / km
shoes: Mizuno Wave Ascend 5

C • just popped out 5
5 PM

Cycling 32:20 [3] 11.9 km (22.1 kph) +239m
shoes: Exustar E-SR540

Friday May 20, 2011 #

7 AM

Cycling 28:23 [2] 12.78 km (27.0 kph) +22m
shoes: Exustar E-SR540

5 PM

Cycling 25:31 [3] 12.56 km (29.5 kph) +3m
shoes: Exustar E-SR540

7 PM

Climbing 2:00:00 [2] +100m
shoes: Rock & Pillar

Thursday May 19, 2011 #

7 AM

Cycling 27:15 [3] 12.74 km (28.1 kph) +22m
shoes: Exustar E-SR540

5 PM

Cycling 28:02 [3] 12.64 km (27.1 kph) +3m
shoes: Exustar E-SR540

Running 32:02 [2] 6.11 km (5:14 / km) +48m 5:02 / km
shoes: Asics GT-2150 (2)

Wednesday May 18, 2011 #

7 AM

Cycling 29:42 intensity: (11:29 @0) + (1:18 @1) + (3:34 @2) + (7:57 @3) + (5:24 @4) 13.0 km (26.3 kph) +22m
ahr:125 max:173 shoes: Exustar E-SR540

5 PM

Cycling 31:08 intensity: (27:33 @0) + (2:40 @1) + (55 @2) 12.69 km (24.5 kph) +3m
ahr:69 max:118 shoes: Exustar E-SR540

6 PM

Running 1:23:38 intensity: (23:17 @0) + (5:42 @1) + (15:53 @2) + (10:39 @3) + (18:33 @4) + (9:34 @5) 12.74 km (6:34 / km) +490m 5:30 / km
ahr:132 max:212 shoes: Mizuno Wave Ascend 5

Tuesday May 17, 2011 #

7 AM

Cycling 28:06 intensity: (4:54 @0) + (9:31 @1) + (6:16 @2) + (7:25 @3) 12.81 km (27.4 kph) +22m
ahr:114 max:153 shoes: Exustar E-SR540

12 PM

Running 40:29 intensity: (3:20 @0) + (1:55 @2) + (9:35 @3) + (13:27 @4) + (12:12 @5) 7.8 km (5:11 / km) +3m 5:11 / km
ahr:170 max:224 shoes: Asics GT-2140

6 PM

Cycling 28:25 intensity: (5:28 @0) + (34 @1) + (2:41 @2) + (11:03 @3) + (4:31 @4) + (4:08 @5) 12.52 km (26.4 kph) +3m
ahr:142 max:196 shoes: Exustar E-SR540

C • Not happy about missing out... 4

Monday May 16, 2011 #

7 AM

Cycling 33:30 intensity: (52 @0) + (3:33 @1) + (10:53 @2) + (10:54 @3) + (4:44 @4) + (2:34 @5) 12.67 km (22.7 kph) +22m
ahr:141 max:206 shoes: Exustar E-SR540

6 PM

Cycling 28:54 intensity: (9:21 @0) + (8:41 @1) + (4:34 @2) + (6:09 @3) + (9 @4) 12.44 km (25.8 kph) +3m
ahr:112 max:166 shoes: Exustar E-SR540

Sunday May 15, 2011 #

1 AM

Orienteering race 6:57:14 [3] ** 24.65 km (16:56 / km)
shoes: Mizuno Wave Ascend 5

7 AM

Orienteering race 2:20:00 [3] 9.45 km (14:49 / km) +7400m 3:01 / km
shoes: Mizuno Wave Ascend 5

C • man 4

Saturday May 14, 2011 #

9 AM

Orienteering race 3:43:17 [3] ** 18.9 km (11:49 / km)
shoes: Mizuno Wave Ascend 5

4 PM

Orienteering race 4:07:52 [3] ** 17.1 km (14:30 / km)
shoes: Mizuno Wave Ascend 5

9 PM

Orienteering race 4:47:15 [3] ** 16.8 km (17:06 / km)
shoes: Mizuno Wave Ascend 5

Friday May 13, 2011 #

7 AM

Cycling 29:05 intensity: (43 @0) + (45 @1) + (5:22 @2) + (15:23 @3) + (6:52 @4) 12.49 km (25.8 kph) +22m
ahr:146 max:173 shoes: Exustar E-SR540

Cycling 26:57 intensity: (1 @1) + (26:56 @2) 12.73 km (28.3 kph) +3m
ahr:128 max:217 shoes: Exustar E-SR540

Thursday May 12, 2011 #

7 AM

Cycling 32:55 intensity: (11 @0) + (1:52 @1) + (5:47 @2) + (15:38 @3) + (9:25 @4) + (2 @5) 13.03 km (23.8 kph) +22m
ahr:146 max:179 shoes: Exustar E-SR540

11 AM

Running 1:00:54 intensity: (19 @0) + (8 @1) + (1:14 @2) + (53:58 @3) + (5:12 @4) + (3 @5) 12.12 km (5:01 / km) +13m 5:00 / km
ahr:148 max:177 shoes: Asics GT-2140

5 PM

Cycling 23:55 intensity: (17 @1) + (2:15 @2) + (10:37 @3) + (10:14 @4) + (32 @5) 12.68 km (31.8 kph) +1m
ahr:154 max:206 shoes: Exustar E-SR540

Wednesday May 11, 2011 #

7 AM

Cycling 25:01 intensity: (1 @0) + (15 @1) + (1:47 @2) + (6:43 @3) + (16:02 @4) + (13 @5) 12.8 km (30.7 kph) +22m
ahr:158 max:177 shoes: Exustar E-SR540

5 PM

Cycling 27:55 intensity: (1:04 @1) + (3:43 @2) + (14:59 @3) + (7:36 @4) + (33 @5) 12.64 km (27.2 kph) +3m
ahr:149 max:180 shoes: Exustar E-SR540

6 PM

Running 52:42 intensity: (2:54 @0) + (5:24 @1) + (17:34 @2) + (26:50 @3) 7.51 km (7:01 / km) +271m 5:56 / km
ahr:132 max:156 shoes: Mizuno Wave Ascend 5

Tuesday May 10, 2011 #

7 AM

Cycling 30:25 intensity: (12 @0) + (2:12 @1) + (5:36 @2) + (14:30 @3) + (7:55 @4) 12.56 km (24.8 kph) +22m
ahr:144 max:166 shoes: Exustar E-SR540

5 PM

Cycling 30:13 intensity: (3:03 @1) + (7:17 @2) + (15:40 @3) + (4:13 @4) 12.53 km (24.9 kph) +3m
ahr:141 max:167 shoes: Exustar E-SR540

6 PM

Running intervals 43:34 intensity: (7 @0) + (1:37 @1) + (15:37 @2) + (10:28 @3) + (13:09 @4) + (2:36 @5) 9.3 km (4:41 / km) +16m 4:39 / km
ahr:147 max:178 shoes: Asics GT-2150 (1)

Dynamic Stretching 10:00 [2] 0.3 km (33:20 / km)
shoes: Asics GT-2150 (1)

Monday May 9, 2011 #

7 AM

Cycling 29:55 intensity: (22 @0) + (33 @1) + (3:44 @2) + (9:12 @3) + (14:59 @4) + (1:05 @5) 12.77 km (25.6 kph) +24m
ahr:156 max:218 shoes: Exustar E-SR540

C • Congrats 3
5 PM

Cycling 32:20 intensity: (4:44 @0) + (2:37 @1) + (10:14 @2) + (9:58 @3) + (4:47 @4) 12.77 km (23.7 kph) +3m
ahr:129 max:170 shoes: Exustar E-SR540

Running 30:04 intensity: (5 @0) + (1:06 @1) + (4:50 @2) + (22:04 @3) + (1:59 @4) 5.75 km (5:14 / km) +124m 4:43 / km
ahr:143 max:160 shoes: Asics GT-2150 (2)

Sunday May 8, 2011 #

11 AM

Orienteering race 1:02:33 [4] **** 8.82 km (7:06 / km) +600m 5:18 / km
spiked:18/18c shoes: Inov8 OROC 340

C • Nice K rate! 4

Saturday May 7, 2011 #

10 AM

Cycling 58:47 intensity: (8 @0) + (1:08 @1) + (2:32 @2) + (29:49 @3) + (24:27 @4) + (43 @5) 28.88 km (29.5 kph) +11m
ahr:153 max:178 shoes: Exustar E-SR540

1 PM

Running warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: VJ Bold Spike

Running race 17:03 intensity: (7 @3) + (16 @4) + (16:40 @5) 4.52 km (3:46 / km)
ahr:185 max:199 shoes: VJ Bold Spike

Orienteering warm up/down 26:52 intensity: (2:40 @1) + (8:12 @2) + (15:31 @3) + (29 @4) 2.69 km (9:58 / km)
ahr:137 max:159 shoes: VJ Bold Spike

2 PM

Cycling 59:02 intensity: (7 @1) + (41 @2) + (48:59 @3) + (9:15 @4) 28.78 km (29.3 kph) +17m
ahr:153 max:174 shoes: Exustar E-SR540

Friday May 6, 2011 #

7 AM

Cycling 27:35 intensity: (1 @0) + (2:08 @1) + (2:05 @2) + (8:50 @3) + (14:31 @4) 12.82 km (27.9 kph) +18m
ahr:151 max:173 shoes: Exustar E-SR540

5 PM

Cycling 25:55 intensity: (5:21 @2) + (13:44 @3) + (6:22 @4) + (28 @5) 12.66 km (29.3 kph) +3m
ahr:148 max:177 shoes: Exustar E-SR540

Thursday May 5, 2011 #

7 AM

Cycling 27:35 intensity: (1 @0) + (2:08 @1) + (2:05 @2) + (8:50 @3) + (14:31 @4) 12.82 km (27.9 kph) +23m
ahr:151 max:173 shoes: Exustar E-SR540

11 AM

Running 56:35 intensity: (2 @0) + (15 @1) + (3:18 @2) + (49:44 @3) + (2:14 @4) + (1:02 @5) 10.93 km (5:11 / km) +6m 5:10 / km
ahr:143 max:192 shoes: Asics GT-2140

5 PM

Cycling 28:17 intensity: (32 @0) + (2:25 @1) + (6:54 @2) + (15:06 @3) + (3:20 @4) 12.65 km (26.8 kph) +3m
ahr:139 max:164 shoes: Exustar E-SR540

Wednesday May 4, 2011 #

7 AM

Cycling 27:35 intensity: (1 @0) + (2:08 @1) + (2:05 @2) + (8:50 @3) + (14:31 @4) 12.82 km (27.9 kph) +23m
ahr:151 max:173 shoes: Exustar E-SR540

5 PM

Cycling 27:44 intensity: (1:22 @1) + (5:31 @2) + (13:14 @3) + (7:37 @4) 12.71 km (27.5 kph) +3m
ahr:146 max:175 shoes: Exustar E-SR540

Cycling warm up/down 11:02 intensity: (56 @0) + (55 @1) + (2:03 @2) + (6:20 @3) + (48 @4) 3.89 km (21.2 kph) +19m
ahr:135 max:160

Running hills 1:30:43 intensity: (5:42 @1) + (36:26 @2) + (46:35 @3) + (2:00 @4) 14.07 km (6:27 / km) +503m 5:28 / km
ahr:136 max:171 shoes: Mizuno Wave Ascend 5

7 PM

Cycling warm up/down 10:38 intensity: (16 @1) + (8:52 @2) + (1:30 @3) 4.02 km (22.7 kph) +3m
ahr:129 max:145

Tuesday May 3, 2011 #

7 AM

Cycling 29:07 intensity: (15 @1) + (28:52 @2) 12.37 km (25.5 kph) +22m
ahr:130 max:165 shoes: Exustar E-SR540

5 PM

Cycling 28:43 intensity: (8 @0) + (2:00 @1) + (9:45 @2) + (12:29 @3) + (4:21 @4) 12.65 km (26.4 kph) +3m
ahr:141 max:171 shoes: Exustar E-SR540

Running warm up/down 7:18 intensity: (7 @1) + (14 @2) + (6:53 @3) + (4 @4) 1.54 km (4:44 / km)
ahr:143 max:161 shoes: Mizuno Wave Ascend 5

Running intervals 25:15 intensity: (4 @0) + (1:44 @1) + (4:43 @2) + (4:14 @3) + (9:31 @4) + (4:59 @5) 5.18 km (4:52 / km) +3m 4:52 / km
ahr:154 max:187 shoes: Mizuno Wave Ascend 5

Running warm up/down 8:25 intensity: (7 @1) + (1:54 @2) + (6:24 @3) 1.62 km (5:11 / km) +4m 5:07 / km
ahr:140 max:150 shoes: Mizuno Wave Ascend 5

Monday May 2, 2011 #

7 AM

Cycling 28:14 intensity: (6 @0) + (8 @1) + (28:00 @2) 12.74 km (27.1 kph) +23m
ahr:124 max:174 shoes: Exustar E-SR540

5 PM

Cycling 29:49 intensity: (4 @0) + (2:07 @1) + (9:20 @2) + (13:33 @3) + (4:45 @4) 12.65 km (25.5 kph) +3m
ahr:141 max:169 shoes: Exustar E-SR540

Running 41:25 intensity: (26 @0) + (1:44 @1) + (17:36 @2) + (21:23 @3) + (16 @4) 7.43 km (5:35 / km) +185m 4:58 / km
ahr:136 max:175 shoes: Asics GT-2150 (1)

Sunday May 1, 2011 #

10 AM

Cycling 35:54 [2] 12.34 km (20.6 kph) +27m

12 PM

Cycling 1:20:33 [2] 25.11 km (18.7 kph) +25m

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