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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: loefaas

In the 7 days ending Apr 1, 2012:

activity # timemileskm+m
  Orienteering9 9:41:54 59.77(9:44) 96.18(6:03) 3616
  Running7 2:18:36 14.26(9:43) 22.94(6:02) 527
  Trail running1 1:03:47 3.23(19:45) 5.2(12:16) 763
  Strength & plyometrics1 48:56 0.31(2:36:15) 0.5(1:37:05)
  Total11 13:53:13 77.57(10:45) 124.83(6:40) 4906
  [1-5]11 13:08:50

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MoTuWeThFrSaSu

Sunday Apr 1, 2012 #

9 AM

Running warm up/down 18:59 intensity: (13:05 @1) + (5:30 @2) + (18 @3) + (6 @4) 3.27 km (5:48 / km) +148m 4:44 / km
ahr:136 max:173 shoes: VJ Bold

Orienteering race 1:03:44 intensity: (7:12 @1) + (24:08 @2) + (32:24 @3) 12.46 km (5:07 / km) +354m 4:29 / km
ahr:158 max:169 shoes: VJ Bold

Running warm up/down 4:12 intensity: (19 @0) + (3:53 @1) 0.74 km (5:41 / km) +3m 5:34 / km
ahr:118 max:124 shoes: VJ Bold

2 PM

Orienteering 1:06:30 [2] 8.53 km (7:48 / km) +315m 6:35 / km
shoes: Saucony Peregrine

Saturday Mar 31, 2012 #

10 AM

Running warm up/down 13:08 intensity: (10:18 @1) + (2:50 @2) 2.36 km (5:34 / km) +99m 4:36 / km
ahr:132 max:153 shoes: Saucony Triumph

Orienteering 16:23 intensity: (1:24 @0) + (18 @1) + (2:14 @2) + (9:33 @3) + (2:54 @4) 4.02 km (4:05 / km) +69m 3:45 / km
ahr:162 max:175 shoes: Saucony Triumph

Running warm up/down 5:00 intensity: (21 @0) + (4:39 @1) 0.82 km (6:07 / km) +14m 5:38 / km
ahr:119 max:127 shoes: Saucony Triumph

4 PM

Trail running 1:03:47 intensity: (1:01:04 @1) + (2:43 @2) 5.2 km (12:16 / km) +763m 7:05 / km
ahr:126 max:147 shoes: Saucony Peregrine

Friday Mar 30, 2012 #

9 AM

Running warm up/down 6:20 intensity: (4:33 @1) + (1:47 @2) 1.17 km (5:25 / km) +29m 4:49 / km
ahr:136 max:158 shoes: VJ Bold

Orienteering 1:03:06 intensity: (5:55 @1) + (9:04 @2) + (40:28 @3) + (7:39 @4) 12.83 km (4:55 / km) +428m 4:13 / km
ahr:163 max:173 shoes: VJ Bold

Running warm up/down 5:00 intensity: (27 @0) + (4:33 @1) 0.82 km (6:05 / km) +19m 5:27 / km
ahr:120 max:126 shoes: VJ Bold

3 PM

Running warm up/down 9:31 intensity: (9:16 @1) + (15 @2) 1.7 km (5:36 / km) +51m 4:52 / km
ahr:133 max:151 shoes: Saucony Peregrine

Orienteering intervals 1:12:47 intensity: (6:52 @0) + (18:06 @1) + (22:08 @2) + (25:28 @3) + (13 @4) 11.79 km (6:10 / km) +318m 5:26 / km
ahr:151 max:172 shoes: Saucony Peregrine

Thursday Mar 29, 2012 #

9 AM

Orienteering warm up/down 1:41:55 intensity: (3:53 @0) + (27:33 @1) + (52:36 @2) + (17:48 @3) + (5 @4) 18.73 km (5:27 / km) +847m 4:26 / km
ahr:148 max:174 shoes: Saucony Peregrine

3 PM

Orienteering warm up/down 15:12 intensity: (1:36 @0) + (9:03 @1) + (4:33 @2) 2.12 km (7:10 / km) +85m 5:58 / km
ahr:135 max:150 shoes: Saucony Peregrine

Orienteering intervals 1:02:44 intensity: (6:51 @0) + (18:50 @1) + (7:42 @2) + (22:01 @3) + (7:20 @4) 8.46 km (7:25 / km) +243m 6:29 / km
ahr:151 max:173 shoes: Saucony Peregrine

Running warm up/down 5:00 [1] 0.79 km (6:21 / km) +18m 5:42 / km
ahr:126 max:135 shoes: Saucony Peregrine

Wednesday Mar 28, 2012 #

9 AM

Orienteering 47:13 intensity: (11:31 @1) + (22:24 @2) + (13:18 @3) 6.45 km (7:19 / km) +413m 5:33 / km
ahr:152 max:168 shoes: Saucony Peregrine

3 PM

Running 20:11 intensity: (10:30 @1) + (9:30 @2) + (11 @3) 2.28 km (8:52 / km) +66m 7:44 / km
ahr:131 max:161 shoes: Saucony Peregrine

Orienteering 39:32 intensity: (4:00 @0) + (1:24 @1) + (3:11 @2) + (15:20 @3) + (15:37 @4) **** 7.24 km (5:28 / km) +338m 4:26 / km
ahr:165 max:175 shoes: VJ Bold

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Running 9:51 intensity: (8:31 @0) + (1:20 @1) 0.2 km (49:30 / km) +5m 43:58 / km
ahr:102 max:137 shoes: VJ Bold

Orienteering 32:48 intensity: (21:00 @1) + (11:48 @2) 3.56 km (9:13 / km) +206m 7:09 / km
ahr:137 max:156 shoes: Saucony Peregrine

Monday Mar 26, 2012 #

5 PM

Running warm up/down 18:27 intensity: (1:23 @0) + (36 @1) + (15:33 @2) + (55 @3) 4.39 km (4:12 / km) +51m 3:59 / km
ahr:150 max:165 shoes: Saucony Triumph

Strength & plyometrics 48:56 intensity: (8:46 @0) + (23:35 @1) + (15:57 @2) + (38 @3) 0.5 km (1:37:05 / km)
ahr:131 max:163 shoes: Asics DS Racer

Running warm up/down 22:57 intensity: (19:06 @1) + (3:51 @2) 4.42 km (5:12 / km) +24m 5:03 / km
ahr:130 max:153 shoes: Saucony Triumph

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