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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: All-in

In the 31 days ending Mar 31, 2017:

activity # timemileskm+m
  orienteering21 18:13:54 106.16(10:18) 170.85(6:24) 1954
  running25 12:04:07 84.22(8:36) 135.53(5:21) 883
  running/walking13 8:37:16 32.5(15:55) 52.3(9:53) 660
  strength and conditioning7 5:12:26
  Walk-O4 4:38:21 15.47(17:59) 24.9(11:11) 274
  skiing skate2 2:50:32 24.0(7:06) 38.63(4:25) 548
  ballgames3 2:39:25
  waterrunning2 1:25:15 0.59 0.95
  cordination2 1:21:58 0.93 1.5
  cycling3 1:07:50
  Total49 58:11:04 263.88 424.67 4319
  [1-5]49 56:30:48

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Friday Mar 31, 2017 #

10 AM

orienteering 1:39:02 intensity: (8 @0) + (2:51 @1) + (26:43 @2) + (1:09:19 @3) + (1 @4) 11.65 km (8:30 / km) +197m 7:50 / km
ahr:141 max:169

5 PM

running/walking 38:16 intensity: (2 @0) + (28:29 @1) + (8:58 @2) + (46 @3) + (1 @4) 3.41 km (11:13 / km) +102m 9:46 / km
ahr:114 max:162

running/walking 6:00 intensity: (26 @0) + (5:34 @1) 0.8 km (7:30 / km)
ahr:104 max:115

strength and conditioning 39:36 intensity: (1:31 @0) + (21:20 @1) + (10:24 @2) + (5:41 @3) + (40 @4)
ahr:118 max:166

ballgames 57:07 intensity: (55 @0) + (22:15 @1) + (5:33 @2) + (12:38 @3) + (15:39 @4) + (7 @5)
ahr:132 max:181

Thursday Mar 30, 2017 #

11 AM

running 25:01 intensity: (33 @0) + (10:23 @1) + (8:46 @2) + (5:19 @3) 4.55 km (5:30 / km) +48m 5:13 / km
ahr:118 max:152

orienteering 33:16 intensity: (2 @0) + (6:29 @1) + (4:05 @2) + (3:46 @3) + (18:54 @4) 5.14 km (6:28 / km) +27m 6:19 / km
ahr:152 max:178

running 10:03 intensity: (3 @0) + (41 @1) + (8:29 @2) + (50 @3) 1.78 km (5:38 / km) +9m 5:30 / km
ahr:129 max:146

4 PM

running 17:02 intensity: (5 @0) + (2:01 @1) + (12:49 @2) + (2:07 @3) 2.68 km (6:21 / km)
ahr:131 max:159

orienteering 33:48 intensity: (4 @0) + (7 @1) + (38 @2) + (2:23 @3) + (30:36 @4) 5.57 km (6:04 / km) +58m 5:46 / km
ahr:167 max:177

running 12:04 intensity: (1 @0) + (3:41 @1) + (6:44 @2) + (1:38 @3) 1.43 km (8:27 / km) +16m 8:00 / km
ahr:127 max:146

Wednesday Mar 29, 2017 #

12 PM

running 33:44 intensity: (1 @0) + (47 @1) + (1:35 @2) + (31:14 @3) + (7 @4) 7.93 km (4:15 / km) +48m 4:08 / km
ahr:146 max:171

cordination 47:31 intensity: (41 @0) + (36:50 @1) + (6:50 @2) + (2:05 @3) + (1:05 @4)
ahr:104 max:173

running 10:02 intensity: (2 @0) + (5:38 @1) + (4:22 @2) 1.9 km (5:16 / km)
ahr:117 max:126

8 PM

running/walking 48:32 [1] 3.91 km (12:25 / km) +60m 11:32 / km

Tuesday Mar 28, 2017 #

7 PM

running 30:05 intensity: (14 @0) + (1:50 @1) + (18:32 @2) + (9:29 @3) 6.66 km (4:31 / km)
ahr:133 max:154

strength and conditioning 50:00 intensity: (48:56 @1) + (1:04 @2)
ahr:93 max:132

Monday Mar 27, 2017 #

3 PM

running/walking 16:24 intensity: (1:35 @0) + (7:16 @1) + (4:31 @2) + (1:56 @3) + (48 @4) + (18 @5) 1.67 km (9:48 / km) +26m 9:06 / km
ahr:118 max:191

6 PM

running/walking 36:55 intensity: (12:26 @0) + (7:13 @1) + (6:13 @2) + (9:47 @3) + (1:13 @4) + (3 @5) 3.68 km (10:02 / km) +57m 9:19 / km
ahr:100 max:182

Sunday Mar 26, 2017 #

12 PM

running 16:42 intensity: (8 @0) + (1:37 @1) + (3:26 @2) + (11:31 @3) 3.05 km (5:28 / km) +32m 5:12 / km
ahr:138 max:155

orienteering 1:45:20 intensity: (3 @0) + (2:33 @1) + (34 @2) + (6:04 @3) + (1:35:43 @4) + (23 @5) 21.39 km (4:56 / km) +233m 4:40 / km
ahr:165 max:181

Saturday Mar 25, 2017 #

8 AM

running/walking 35:04 intensity: (4:02 @0) + (20:47 @1) + (9:33 @2) + (42 @3) 4.37 km (8:02 / km) +38m 7:42 / km
ahr:111 max:158

1 PM

running 22:18 intensity: (17 @0) + (8:13 @1) + (7:25 @2) + (6:23 @3) 3.53 km (6:19 / km) +27m 6:05 / km
ahr:121 max:170

orienteering 41:15 intensity: (12 @0) + (8 @1) + (42 @2) + (43 @3) + (21:03 @4) + (18:27 @5) 8.56 km (4:49 / km) +79m 4:36 / km
ahr:177 max:185

running 12:42 intensity: (10 @0) + (6:39 @1) + (5:43 @2) + (10 @3) 1.89 km (6:43 / km) +8m 6:34 / km
ahr:119 max:141

Friday Mar 24, 2017 #

3 PM

running 23:34 intensity: (5 @0) + (9:11 @1) + (4:30 @2) + (9:43 @3) + (5 @4) 3.73 km (6:19 / km) +2m 6:18 / km
ahr:125 max:170

orienteering 15:59 intensity: (3 @0) + (8 @1) + (39 @2) + (30 @3) + (1:00 @4) + (13:39 @5) 3.78 km (4:14 / km) +13m 4:09 / km
ahr:179 max:187

running/walking 21:53 intensity: (14:23 @1) + (7:30 @2) 2.88 km (7:35 / km) +4m 7:32 / km
ahr:102 max:140

Thursday Mar 23, 2017 #

11 AM

Walk-O 1:06:42 intensity: (30 @0) + (1:05:30 @1) + (42 @2) 6.36 km (10:29 / km) +117m 9:36 / km
ahr:99 max:127

Wednesday Mar 22, 2017 #

10 AM

running 16:00 intensity: (3 @0) + (1:11 @1) + (13:31 @2) + (1:11 @3) + (4 @4) 3.35 km (4:46 / km) +23m 4:37 / km
ahr:130

orienteering 16:40 intensity: (6 @0) + (21 @1) + (4:01 @2) + (12:12 @3) 3.34 km (4:59 / km) +4m 4:57 / km
ahr:141 max:149

running 20:10 intensity: (2:48 @0) + (5:05 @1) + (12:17 @2) 3.8 km (5:18 / km) +25m 5:08 / km
ahr:118 max:140

5 PM

running 9:01 intensity: (3:14 @1) + (5:22 @2) + (22 @3) + (3 @4) 1.68 km (5:22 / km) +6m 5:17 / km
ahr:121 max:171

orienteering 51:14 intensity: (6:01 @1) + (27:29 @2) + (16:11 @3) + (1:33 @4) 6.1 km (8:24 / km) +28m 8:13 / km
ahr:135 max:180

Tuesday Mar 21, 2017 #

10 AM

running 15:52 intensity: (48 @0) + (3:26 @1) + (1:27 @2) + (10:11 @3) 3.8 km (4:10 / km) +15m 4:06 / km
ahr:137 max:159

11 AM

running 13:01 intensity: (10 @0) + (1:20 @1) + (7:12 @2) + (3:56 @3) + (23 @4) 2.13 km (6:07 / km) +5m 6:03 / km
ahr:135

orienteering 51:37 intensity: (3 @0) + (5:33 @1) + (10:39 @2) + (2:52 @3) + (31:02 @4) + (1:28 @5) 8.45 km (6:07 / km) +11m 6:04 / km
ahr:156 max:191

3 PM

orienteering 1:45:38 intensity: (9 @0) + (8:07 @1) + (28:03 @2) + (25:55 @3) + (43:24 @4) 13.66 km (7:44 / km) +38m 7:38 / km
ahr:149 max:178

Monday Mar 20, 2017 #

2 PM

running 20:00 intensity: (4:23 @1) + (13:52 @2) + (55 @3) + (50 @4) 3.91 km (5:07 / km) +47m 4:50 / km
ahr:127

orienteering 19:34 intensity: (2 @0) + (2:27 @1) + (38 @2) + (1:48 @3) + (12:54 @4) + (1:45 @5) 3.89 km (5:01 / km) +11m 4:57 / km
ahr:160 max:182

running 12:19 intensity: (4:10 @1) + (8:09 @2) 2.26 km (5:27 / km) +23m 5:11 / km
ahr:118 max:131

7 PM

running 4:26 intensity: (10 @0) + (23 @1) + (3:47 @2) + (2 @3) + (4 @4) 0.78 km (5:41 / km) +16m 5:09 / km
ahr:127 max:173

orienteering 32:37 intensity: (40 @0) + (13:57 @1) + (17:10 @2) + (48 @3) + (2 @4) 4.17 km (7:49 / km) +58m 7:19 / km
ahr:119 max:161

running 5:10 intensity: (3 @0) + (3:38 @1) + (1:29 @2) 0.9 km (5:43 / km) +7m 5:30 / km
ahr:117 max:126

running 2:24 intensity: (3 @0) + (20 @1) + (2:01 @2) 0.45 km (5:19 / km) +1m 5:16 / km
ahr:126 max:133

Sunday Mar 19, 2017 #

8 PM

running 17:00 intensity: (4:32 @1) + (3:31 @2) + (7:19 @3) + (1:38 @4) 4.04 km (4:12 / km) +13m 4:08 / km
ahr:132

Saturday Mar 18, 2017 #

10 AM

running/walking 1:23:50 intensity: (5:26 @0) + (1:11:23 @1) + (7:01 @2) 6.8 km (12:19 / km) +31m 12:03 / km
ahr:105 max:139

running/walking 22:18 intensity: (4:07 @0) + (13:14 @1) + (4:52 @2) + (5 @3) 2.54 km (8:47 / km) +48m 8:01 / km
ahr:104 max:155

Friday Mar 17, 2017 #

2 PM

running/walking 1:44:01 intensity: (7:05 @0) + (55:31 @1) + (36:11 @2) + (5:07 @3) + (7 @4) 10.64 km (9:47 / km) +147m 9:09 / km
ahr:114 max:174

6 PM

running 6:00 intensity: (23 @0) + (1:43 @1) + (2:16 @2) + (1:34 @3) + (4 @4) 1.1 km (5:27 / km)
ahr:125 max:166

strength and conditioning 42:02 intensity: (10 @0) + (14:18 @1) + (12:55 @2) + (12:16 @3) + (2:23 @4)
ahr:130 max:176

ballgames 56:01 intensity: (10:06 @0) + (15:04 @1) + (3:12 @2) + (11:06 @3) + (16:33 @4)
ahr:129 max:177

Thursday Mar 16, 2017 #

10 AM

cycling 15:01 intensity: (6 @0) + (9:18 @1) + (5:37 @2)
ahr:117 max:125

strength and conditioning 1:00:14 intensity: (54:23 @1) + (4:39 @2) + (1:12 @3)
ahr:99 max:159

Front squats 20kg+50kg+70kg (10 reps each)
Back squats 80->120kg (4reps each)
Deadlift 3x10x70kg
3 PM

cycling 22:45 intensity: (19 @0) + (20:27 @1) + (1:59 @2)
ahr:113 max:128

running 30:02 intensity: (2 @0) + (47 @1) + (17:12 @2) + (12:01 @3) 6.7 km (4:29 / km)
ahr:138 max:155

from 12km/h to 16km/h

Feeling good, but most likely treadmill doing slower than saying, because 16km/h still so easy. But still feeling good :)

waterrunning 40:01 intensity: (58 @0) + (38:32 @1) + (31 @2)
ahr:116 max:226

Wednesday Mar 15, 2017 #

10 AM

running 1:24:08 intensity: (5:22 @1) + (18:44 @2) + (17:49 @3) + (41:56 @4) + (17 @5) 15.17 km (5:33 / km) +346m 4:59 / km
ahr:150 max:180

45min between treshold in Laajavuori with Tuomo... Running different kind of trails (quite a a bit in very snowy soft area).

Good one, again! Then some easier training and on monday some orienteering in Denmark!
6 PM

cycling 30:04 intensity: (3 @0) + (27:02 @1) + (2:59 @2)
ahr:114 max:124

strength and conditioning 30:02 intensity: (6:22 @0) + (23:35 @1) + (5 @2)
ahr:95 max:121

Tuesday Mar 14, 2017 #

10 AM

running 1:05:05 intensity: (8 @0) + (2:51 @1) + (23:05 @2) + (18:57 @3) + (14:10 @4) + (5:54 @5) 11.74 km (5:32 / km)
ahr:148 max:188

3x5x400m in Hippos

Not the most fresh feeling, but running going very well!

First one 74.5, then 71.6-68 and last one 65.5 with quite relax running still.

Good one!
2 PM

strength and conditioning 30:32 [1]

waterrunning 45:14 [1] 0.95 km (47:25 / km)

Monday Mar 13, 2017 #

5 PM

running/walking 1:05:33 intensity: (29:50 @0) + (18:42 @1) + (12:42 @2) + (4:19 @3) 6.7 km (9:47 / km) +43m 9:29 / km
ahr:100

Youth training

Sunday Mar 12, 2017 #

9 AM

orienteering 1:35:12 intensity: (16 @0) + (2:07 @1) + (5:04 @2) + (43:08 @3) + (44:36 @4) + (1 @5) 14.15 km (6:44 / km) +317m 6:03 / km
ahr:156 max:193

Orienteering training in Kauppi, Tampere... "Contour" map

Quite ok
6 PM

skiing skate 1:18:50 intensity: (19 @0) + (41:22 @1) + (34:47 @2) + (1:42 @3) + (40 @4) 19.14 km (4:07 / km) +258m 3:51 / km
ahr:119 max:168

Saturday Mar 11, 2017 #

10 AM

running 18:40 intensity: (12 @0) + (7:15 @1) + (10:46 @2) + (27 @3) 2.95 km (6:19 / km) +1m 6:19 / km
ahr:120 max:154

orienteering 16:20 intensity: (3 @0) + (1:26 @1) + (22 @2) + (34 @3) + (13:55 @4) 3.51 km (4:39 / km) +3m 4:38 / km
ahr:164 max:176

running 18:01 intensity: (4 @0) + (7:11 @1) + (10:46 @2) 2.91 km (6:11 / km) +10m 6:05 / km
ahr:120 max:131

3 PM

running 15:00 intensity: (2 @0) + (2:37 @1) + (6:07 @2) + (5:18 @3) + (51 @4) + (5 @5) 2.38 km (6:17 / km) +1m 6:17 / km
ahr:136 max:190

orienteering 18:38 intensity: (4:12 @1) + (43 @2) + (25 @3) + (8:59 @4) + (4:19 @5) 3.39 km (5:30 / km) +1m 5:29 / km
ahr:158 max:183

running/walking 8:27 intensity: (3 @0) + (4:58 @1) + (3:26 @2) 0.92 km (9:09 / km)
ahr:118 max:138

Friday Mar 10, 2017 #

1 PM

skiing skate 1:31:42 intensity: (15 @0) + (17:31 @1) + (1:07:43 @2) + (5:11 @3) + (1:02 @4) 19.49 km (4:42 / km) +290m 4:23 / km
ahr:127 max:175

7 PM

ballgames 46:17 intensity: (25:56 @1) + (4:39 @2) + (6:37 @3) + (7:54 @4) + (1:11 @5)
ahr:124 max:185

Thursday Mar 9, 2017 #

12 PM

running 20:00 intensity: (10 @0) + (44 @1) + (9:05 @2) + (10:01 @3) 4.5 km (4:27 / km)
ahr:139 max:157

cordination 34:27 intensity: (28 @0) + (29:11 @1) + (3:45 @2) + (1:03 @3) 1.5 km (22:58 / km)
ahr:103 max:156

running 20:01 intensity: (5 @0) + (4:41 @1) + (14:23 @2) + (52 @3) 3.87 km (5:11 / km)
ahr:123 max:157

6 PM

Walk-O 1:00:01 intensity: (12 @0) + (34:55 @1) + (20:22 @2) + (4:32 @3) 5.13 km (11:42 / km) +134m 10:21 / km
ahr:119 max:147

Wednesday Mar 8, 2017 #

12 PM

running 31:00 intensity: (11 @0) + (15 @1) + (6:06 @2) + (22:26 @3) + (2:02 @4) 6.6 km (4:42 / km) +53m 4:31 / km
ahr:146 max:163

strength and conditioning 1:00:00 [1]
ahr:87 max:109

Sunday Mar 5, 2017 #

11 AM

running 17:26 intensity: (3:04 @1) + (3:57 @2) + (10:25 @3) 3.38 km (5:09 / km) +38m 4:53 / km
ahr:133 max:158

orienteering 1:50:48 intensity: (3 @0) + (11:00 @1) + (47:06 @2) + (21:54 @3) + (30:44 @4) + (1 @5) 13.34 km (8:18 / km) +482m 7:02 / km
ahr:143 max:180

running/walking 9:38 intensity: (22 @0) + (5:57 @1) + (3:19 @2) 1.22 km (7:53 / km) +26m 7:07 / km
ahr:112 max:131

Saturday Mar 4, 2017 #

11 AM

running 30:02 intensity: (51 @0) + (12:33 @1) + (7:33 @2) + (8:32 @3) + (31 @4) + (2 @5) 5.17 km (5:49 / km) +59m 5:30 / km
ahr:124 max:185

orienteering 48:48 intensity: (3 @0) + (3:58 @1) + (27 @2) + (2:35 @3) + (36:09 @4) + (5:36 @5) 7.6 km (6:25 / km) +202m 5:40 / km
ahr:167 max:185

running/walking 10:24 intensity: (6 @0) + (5:41 @1) + (4:37 @2) 1.46 km (7:07 / km) +33m 6:24 / km
ahr:118 max:130

4 PM

running 20:02 intensity: (18 @0) + (7:50 @1) + (7:14 @2) + (4:40 @3) 2.79 km (7:11 / km) +4m 7:08 / km
ahr:125 max:161

orienteering 21:10 intensity: (4 @0) + (23 @1) + (3:03 @2) + (28 @3) + (11:09 @4) + (6:03 @5) 4.52 km (4:41 / km) +82m 4:18 / km
ahr:169 max:184

running/walking 10:01 intensity: (2 @0) + (5:21 @1) + (4:38 @2) 1.29 km (7:45 / km) +45m 6:36 / km
ahr:117 max:129

Friday Mar 3, 2017 #

9 AM

orienteering 54:30 intensity: (10 @0) + (3:45 @1) + (34:47 @2) + (4:14 @3) + (11:34 @4) 9.4 km (5:48 / km) +24m 5:44 / km
ahr:139 max:175

3 PM

orienteering 25:46 intensity: (33 @0) + (7:57 @1) + (15:32 @2) + (1:44 @3) 2.63 km (9:47 / km) +71m 8:37 / km
ahr:124 max:143

Thursday Mar 2, 2017 #

10 AM

orienteering 1:36:42 intensity: (35 @0) + (3:30 @1) + (34:33 @2) + (58:04 @3) 16.62 km (5:49 / km) +15m 5:48 / km
ahr:138 max:151

Wednesday Mar 1, 2017 #

10 AM

Walk-O 1:27:49 intensity: (1:27:34 @1) + (15 @2) 7.94 km (11:03 / km) +7m 11:01 / km
ahr:99 max:124

6 PM

Walk-O 1:03:49 intensity: (20 @0) + (1:03:29 @1) 5.47 km (11:40 / km) +16m 11:30 / km
ahr:100 max:117

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