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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: All-in

In the 30 days ending Apr 30, 2017:

activity # timemileskm+m
  orienteering18 19:33:51 100.92(11:38) 162.41(7:14) 2429
  Walk-O10 15:06:11 44.82(20:13) 72.13(12:34) 1230
  running/walking9 9:04:19 33.93(16:03) 54.6(9:58) 538
  running16 6:01:15 36.26(9:58) 58.36(6:11) 711
  cycling1 55:51 10.85(5:09) 17.46(3:12) 170
  cordination1 45:04
  Total42 51:26:31 226.77 364.95 5078
  [1-5]42 46:07:37

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Saturday Apr 29, 2017 #

10 AM

running 15:08 intensity: (5 @0) + (23 @1) + (2:51 @2) + (11:49 @3) 3.2 km (4:44 / km) +47m 4:24 / km
ahr:143 max:157

9 PM

running 31:32 intensity: (17:43 @1) + (7:11 @2) + (6:28 @3) + (10 @4) 4.1 km (7:42 / km) +41m 7:20 / km
ahr:123 max:161

orienteering 1:21:17 intensity: (6 @0) + (7:39 @3) + (1:07:24 @4) + (6:08 @5) 12.91 km (6:18 / km) +328m 5:35 / km
ahr:170 max:183

Friday Apr 28, 2017 #

10 AM

orienteering 50:17 intensity: (6 @0) + (8:24 @1) + (24:23 @2) + (6:47 @3) + (10:37 @4) 6.26 km (8:02 / km) +102m 7:26 / km
ahr:138 max:178

Thursday Apr 27, 2017 #

10 AM

running 5:57 intensity: (6 @0) + (1:41 @1) + (3:31 @2) + (39 @3) 0.69 km (8:40 / km) +44m 6:34 / km
ahr:126 max:144

orienteering 1:15:30 intensity: (3 @0) + (2:31 @1) + (31:03 @2) + (41:37 @3) + (16 @4) 9.49 km (7:57 / km) +139m 7:25 / km
ahr:139 max:161

5 PM

running 4:10 intensity: (6 @0) + (15 @1) + (32 @2) + (3:03 @3) + (14 @4) 0.7 km (5:55 / km) +37m 4:41 / km
ahr:145 max:162

orienteering 1:23:05 intensity: (3 @0) + (35:54 @1) + (45:34 @2) + (1:34 @3) 8.65 km (9:36 / km) +104m 9:03 / km
ahr:121

Wednesday Apr 26, 2017 #

10 AM

running 19:01 intensity: (6 @0) + (3:41 @1) + (12:55 @2) + (2:19 @3) 2.78 km (6:50 / km) +104m 5:46 / km
ahr:128 max:156

orienteering 48:12 intensity: (7 @0) + (3:42 @1) + (4:31 @2) + (22:30 @3) + (17:22 @4) 5.42 km (8:53 / km) +87m 8:14 / km
ahr:151 max:175

running 3:52 intensity: (5 @0) + (1:49 @1) + (1:58 @2) 0.66 km (5:53 / km)
ahr:119 max:135

6 PM

Walk-O 1:18:36 intensity: (4:42 @0) + (54:01 @1) + (15:32 @2) + (4:21 @3) 5.49 km (14:19 / km) +106m 13:03 / km
ahr:113

Tuesday Apr 25, 2017 #

2 PM

Walk-O 1:40:53 intensity: (4:17 @0) + (1:28:35 @1) + (6:21 @2) + (1:40 @3) 8.41 km (12:00 / km) +120m 11:12 / km
ahr:105

Monday Apr 24, 2017 #

11 AM

Walk-O 1:55:13 intensity: (19:14 @0) + (1:12:01 @1) + (19:23 @2) + (4:35 @3) 8.1 km (14:13 / km) +89m 13:29 / km
ahr:106

6 PM

running/walking 42:57 intensity: (9:37 @0) + (29:54 @1) + (3:26 @2) 2.65 km (16:12 / km) +21m 15:35 / km
ahr:97 max:135

Sunday Apr 23, 2017 #

10 AM

running 20:12 intensity: (9 @0) + (10:38 @1) + (7:34 @2) + (1:47 @3) + (4 @4) 2.54 km (7:57 / km) +24m 7:35 / km
ahr:121 max:166

orienteering race 1:40:16 intensity: (3 @0) + (22 @1) + (56 @2) + (36 @3) + (1:28:54 @4) + (9:25 @5) 18.55 km (5:24 / km) +121m 5:14 / km
ahr:173 max:185

Saturday Apr 22, 2017 #

12 PM

running 20:34 intensity: (1 @0) + (8:15 @1) + (3:40 @2) + (8:11 @3) + (27 @4) 3.05 km (6:44 / km) +31m 6:25 / km
ahr:125 max:164

orienteering race 41:49 intensity: (4 @0) + (4 @1) + (14 @2) + (24 @3) + (25:48 @4) + (15:15 @5) 8.17 km (5:07 / km) +85m 4:52 / km
ahr:177 max:187

running 12:49 intensity: (13 @0) + (4:10 @1) + (7:16 @2) + (1:10 @3) 2.12 km (6:02 / km) +31m 5:38 / km
ahr:124 max:149

Friday Apr 21, 2017 #

11 AM

running 20:01 intensity: (12 @0) + (26 @1) + (1:33 @2) + (17:35 @3) + (12 @4) + (3 @5) 4.89 km (4:06 / km) +25m 3:59 / km
ahr:150

Thursday Apr 20, 2017 #

10 AM

running 7:14 intensity: (4 @0) + (48 @1) + (25 @2) + (5:05 @3) + (52 @4) 1.57 km (4:37 / km) +12m 4:26 / km
ahr:148

orienteering 1:23:37 intensity: (4:27 @0) + (29:20 @1) + (39:14 @2) + (10:29 @3) + (7 @4) 8.04 km (10:24 / km) +133m 9:36 / km
ahr:121 max:163

running 4:26 intensity: (4 @0) + (3 @1) + (30 @2) + (3:49 @3) 1.06 km (4:12 / km) +7m 4:04 / km
ahr:147 max:156

6 PM

running/walking 58:01 intensity: (17:36 @0) + (25:02 @1) + (13:28 @2) + (1:50 @3) + (5 @4) 5.86 km (9:54 / km) +80m 9:16 / km
ahr:108

Wednesday Apr 19, 2017 #

2 PM

Walk-O 1:14:46 intensity: (39:47 @0) + (22:28 @1) + (8:34 @2) + (3:57 @3) 6.68 km (11:11 / km) +156m 10:01 / km
ahr:96

Tuesday Apr 18, 2017 #

11 AM

cycling 55:51 intensity: (35:40 @0) + (15:46 @1) + (4:25 @2) 17.46 km (3:12 / km) +170m 3:03 / km
ahr:87 max:148

5 PM

running/walking 34:31 intensity: (23:40 @0) + (9:47 @1) + (49 @2) + (15 @3) 2.08 km (16:34 / km) +22m 15:44 / km
ahr:85

Monday Apr 17, 2017 #

11 AM

Walk-O 2:01:29 intensity: (32:48 @0) + (1:28:17 @1) + (24 @2) 8.74 km (13:54 / km) +160m 12:44 / km
ahr:94 max:124

Sunday Apr 16, 2017 #

12 PM

running 25:54 intensity: (10:39 @1) + (4:53 @2) + (10:22 @3) 4.54 km (5:42 / km)
ahr:126 max:166

1 PM

orienteering 37:52 intensity: (5:00 @3) + (20:00 @4) + (12:52 @5) 6.6 km (5:44 / km)

2 PM

running/walking 15:00 [1] 2.5 km (6:00 / km)

Saturday Apr 15, 2017 #

10 AM

running 26:48 intensity: (1:02 @0) + (12:36 @1) + (5:44 @2) + (7:26 @3) 4.84 km (5:32 / km) +36m 5:20 / km
ahr:130 max:165

orienteering 42:56 intensity: (3 @0) + (33 @1) + (1:18 @2) + (36 @3) + (27:42 @4) + (12:44 @5) 7.4 km (5:48 / km) +127m 5:20 / km
ahr:174 max:186

running 30:13 intensity: (7:32 @0) + (11:12 @1) + (10:54 @2) + (35 @3) 3.87 km (7:48 / km) +15m 7:40 / km
ahr:99 max:144

Friday Apr 14, 2017 #

11 AM

running/walking 2:00:00 intensity: (30:00 @0) + (1:30:00 @1) 15.0 km (8:00 / km)

Thursday Apr 13, 2017 #

11 AM

Walk-O 1:05:14 intensity: (12:17 @0) + (51:42 @1) + (44 @2) + (16 @3) + (10 @4) + (5 @5) 4.56 km (14:18 / km) +98m 12:55 / km
ahr:98 max:224

6 PM

running/walking 38:56 intensity: (16:49 @0) + (19:10 @1) + (1:58 @2) + (45 @3) + (14 @4) 2.78 km (14:01 / km) +49m 12:53 / km
ahr:85 max:176

Wednesday Apr 12, 2017 #

11 AM

running 21:16 intensity: (6:17 @0) + (46 @1) + (4:25 @2) + (9:48 @3) 3.86 km (5:31 / km) +72m 5:02 / km
ahr:127 max:163

orienteering 25:00 intensity: (1:33 @1) + (4:18 @2) + (6:17 @3) + (12:52 @4) 3.76 km (6:39 / km) +74m 6:03 / km
ahr:153 max:176

running 29:03 intensity: (4 @0) + (7:32 @1) + (13:40 @2) + (2:46 @3) + (4:55 @4) + (6 @5) 3.71 km (7:50 / km) +99m 6:55 / km
ahr:133 max:180

Tuesday Apr 11, 2017 #

10 AM

running 10:01 intensity: (11 @0) + (26 @1) + (7:09 @2) + (2:15 @3) 1.92 km (5:13 / km)
ahr:132 max:156

cordination 45:04 intensity: (9:37 @0) + (26:23 @1) + (6:44 @2) + (2:11 @3) + (9 @4)
ahr:104 max:160

Sunday Apr 9, 2017 #

9 AM

running 10:01 intensity: (6 @0) + (3:29 @1) + (1:47 @2) + (4:39 @3) 1.9 km (5:16 / km) +1m 5:15 / km
ahr:124 max:152

orienteering 1:05:13 intensity: (8 @0) + (5 @1) + (24 @2) + (15:53 @3) + (48:43 @4) 12.09 km (5:24 / km) +92m 5:12 / km
ahr:162 max:172

Quite good o-work I would say :P Though could have been going bit more straigth in many places

7 PM

Walk-O 56:45 [1] 4.19 km (13:32 / km) +110m 11:58 / km

Saturday Apr 8, 2017 #

9 AM

orienteering 1:21:39 intensity: (52 @0) + (7:15 @1) + (1:06:02 @2) + (7:30 @3) 9.36 km (8:44 / km) +191m 7:55 / km
ahr:130 max:153

2 PM

running 17:58 intensity: (10 @0) + (6:17 @1) + (7:09 @2) + (4:22 @3) 1.87 km (9:37 / km) +54m 8:24 / km
ahr:126 max:154

orienteering 1:00:04 intensity: (50 @0) + (25:29 @1) + (6:43 @2) + (1:45 @3) + (14:00 @4) + (11:17 @5) 5.5 km (10:56 / km) +45m 10:30 / km
ahr:139 max:187

running 14:00 intensity: (5 @0) + (5:37 @1) + (8:02 @2) + (16 @3) 2.06 km (6:48 / km) +14m 6:35 / km
ahr:122 max:140

Friday Apr 7, 2017 #

11 AM

Walk-O 1:34:25 intensity: (5:42 @0) + (1:26:15 @1) + (2:28 @2) 8.28 km (11:24 / km) +164m 10:23 / km
ahr:103 max:136

4 PM

Walk-O 1:22:12 intensity: (4:01 @0) + (52:44 @1) + (24:04 @2) + (1:23 @3) 8.31 km (9:54 / km) +87m 9:24 / km
ahr:112 max:147

Thursday Apr 6, 2017 #

11 AM

orienteering 1:22:35 intensity: (9 @0) + (1:08 @1) + (16:08 @2) + (1:04:03 @3) + (1:07 @4) 12.09 km (6:50 / km) +229m 6:14 / km
ahr:145 max:164

Tired, lazy orienteering... Most likely skipping afternoons trainings

Wednesday Apr 5, 2017 #

10 AM

orienteering 1:28:19 intensity: (5 @0) + (4:34 @1) + (33:27 @2) + (26:42 @3) + (23:31 @4) 11.74 km (7:31 / km) +135m 7:07 / km
ahr:145 max:176

Start training =short orienteering intervals/loops

Good O-work!

Warm up and down with contour map
4 PM

orienteering 1:16:31 intensity: (4 @0) + (4:29 @1) + (19:35 @2) + (15:39 @3) + (36:32 @4) + (12 @5) 10.67 km (7:10 / km) +315m 6:15 / km
ahr:151 max:180

Warm up O and then middle distance hard... Tired in the end and lost the touch to fluent O, beginning very good though

Tuesday Apr 4, 2017 #

7 PM

orienteering 49:39 intensity: (39 @0) + (5:55 @1) + (38:31 @2) + (4:34 @3) 5.71 km (8:42 / km) +122m 7:52 / km
ahr:128 max:148

At Kokkila, contour map

running 11:05 intensity: (4 @0) + (38 @1) + (6:46 @2) + (2:53 @3) + (44 @4) 2.43 km (4:33 / km) +17m 4:24 / km
ahr:138 max:164

Monday Apr 3, 2017 #

2 PM

running/walking 25:40 intensity: (22 @0) + (3:22 @1) + (13:01 @2) + (7:28 @3) + (1:27 @4) 3.63 km (7:04 / km) +14m 6:56 / km
ahr:135

5 PM

running/walking 1:47:44 intensity: (4:25 @0) + (50:20 @1) + (21:59 @2) + (29:30 @3) + (1:29 @4) + (1 @5) 11.88 km (9:04 / km) +74m 8:48 / km
ahr:119 max:182

Sunday Apr 2, 2017 #

10 AM

Walk-O 1:56:38 intensity: (5:12 @0) + (1:47:19 @1) + (4:07 @2) 9.36 km (12:28 / km) +140m 11:36 / km
ahr:103 max:128

Walk-O at Sipoonkorpi with contour map with Hero and Wili

Saturday Apr 1, 2017 #

9 AM

running/walking 1:41:30 intensity: (18:37 @0) + (52:47 @1) + (20:13 @2) + (8:38 @3) + (1:08 @4) + (7 @5) 8.22 km (12:21 / km) +278m 10:34 / km
ahr:101 max:182

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