Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: profa

In the 7 days ending Jun 8, 2007:

activity

time

miles

Running

2:12:26

16.28

(8:08)

26.2

(5:03)

Cycling

1:46:08

19.59

(5:25)

31.53

(3:22)

Orienteering

36:29

4.04

(9:02)

6.5

(5:37)

35 /

35c

100%

Total

4:35:03

39.91

(6:53)

64.23

(4:17)

35 /

35c

100%

1:35

0:00

» now

Friday Jun 8, 2007 #

Running tempo 59:48 [3] 12.0 km (4:59 / km)
ahr:168 max:186 shoes: Adidas Wanaka II GTX

Max. pace: 4:03min/km

Thursday Jun 7, 2007 #

Running warm up/down 11:53 [1] 2.0 km (5:57 / km)
ahr:147 shoes: Adidas Ghost Ride

Warm up

Running intervals 7:59 [5] 2.4 km (3:20 / km)
max:190 shoes: Adidas Ghost Ride

6x400m in 80 seconds, 2min recovery.

Running warm up/down 11:54 [2] 2.0 km (5:57 / km)
ahr:164 shoes: Adidas Ghost Ride

Cool down

Wednesday Jun 6, 2007 #

Running warm up/down 12:00 [1] 2.0 km (6:00 / km)
ahr:150 max:161 shoes: Adidas Ghost Ride

Running (Fartlek) 16:54 [5] 3.8 km (4:27 / km)
ahr:179 max:190 shoes: Adidas Ghost Ride

3.8km Fartlek (should have been 4km, but I made a mistake when entering this workout in my FR305) - 100m in 30 seconds + 100m in 22 seconds. Slow intervals actually started to be pretty slow as I reached 3km - they were more like 35 seconds, while fast intervals remained constant - between 22 and 23 seconds.

Running warm up/down 11:58 [3] 2.0 km (5:59 / km)
ahr:160 max:168 shoes: Adidas Ghost Ride

Sunday Jun 3, 2007 #

Orienteering race 18:18 [5] *** 3.5 km (5:14 / km)
ahr:176 max:189 spiked:21/21c shoes: Adidas Trail

Actual distance: 3.85km
Actual pace: 4:45min/km
Max. pace: 2:58min/km

Cycling 1:17:19 [2] 20.94 km (3:42 / km)
ahr:113 max:153

Max. speed: 43.7km/h

Saturday Jun 2, 2007 #

Orienteering race 18:11 [5] *** 3.0 km (6:04 / km)
ahr:166 max:190 spiked:14/14c shoes: Adidas Trail

Actual distance: 3.39km
Actual pace: 5.21min/km
Max. pace 3:08min/km

Cycling 28:49 [3] 10.59 km (2:43 / km)
ahr:141 max:159

Max. speed: 29.3km/h

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