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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Komy

In the 7 days ending Jul 18, 2015:

activity # timemileskm+m
  Cycling-fluid Trainer2 1:40:10 27.2(16.3/h) 43.77(26.2/h)
  Cycling1 1:37:57 28.29(17.3/h) 45.52(27.9/h) 244
  Running3 1:24:29 8.54(9:54) 13.74(6:09) 124
  Total5 4:42:36 64.02(4:25) 103.03(2:45) 368
  [1-5]5 4:32:39

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Saturday Jul 18, 2015 #

8 AM

Cycling 1:37:57 intensity: (1:54 @0) + (7:14 @1) + (30:03 @2) + (54:27 @3) + (4:19 @4) 45.52 km (27.9 kph) +244m
ahr:133 max:153

Friday Jul 17, 2015 #

Cycling-fluid Trainer 40:00 [3] 18.0 km (27.0 kph)

10mins easy
5mins steady (HR up to 130bpm)
Transition to 400m (approx) run at 10k pace
Do the following Brick 3 times
Transition to 5min on bike (2mins easy build HR to 145bpm and hold HR for 3mins)
Transition to 800m run (approx) at 5km pace
Then warm down on bike 10mins easy

Running 18:00 [3] 3.0 km (6:00 / km)
shoes: Zoot

Thursday Jul 16, 2015 #

5 PM

Running 33:14 intensity: (10 @0) + (30 @1) + (3:15 @2) + (17:16 @3) + (12:03 @4) 5.42 km (6:08 / km) +66m 5:47 / km
ahr:152 max:172 shoes: Zoot

Wednesday Jul 15, 2015 #

5 PM

Running 33:15 intensity: (15 @0) + (52 @1) + (6:11 @2) + (12:59 @3) + (12:58 @4) 5.32 km (6:15 / km) +58m 5:56 / km
ahr:151 max:169 shoes: Zoot

Tuesday Jul 14, 2015 #

7 PM

Cycling-fluid Trainer 1:00:10 intensity: (7:38 @0) + (21:40 @1) + (25:18 @2) + (5:34 @3) 25.77 km (25.7 kph)
ahr:111 max:140

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