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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bob-F

In the 7 days ending Mar 23:

activity # timemileskm+mload
  Crosstraining4 8:21:02 4.89 7.87 1765.0
  Running7 3:10:05 15.91(11:57) 25.6(7:25)79.8
  Orienteering2 2:03:20 4.43(27:52) 7.12(17:19) 10224.7
  Strength3 1:15:0022.5
  Walking1 1:00:01 3.0(20:00) 4.83(12:26)11.9
  Total16 15:49:28 28.23 45.42 119203.9
  [1-5]16 15:42:50

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Saturday Mar 23 #

8 AM

Crosstraining 2:59:00 intensity: (2:20 @0) + (2:04:30 @1) + (41:55 @2) + (10:15 @3) 3.34 km (53:36 / km) +3m 53:24 / km
ahr:94 max:122

Garden project - building a shed.
2 PM

Crosstraining 1:11:31 intensity: (15:04 @1) + (41:36 @2) + (14:51 @3) 1.44 km (49:32 / km) +4m 48:49 / km
ahr:105 max:121

shed project

Crosstraining 1:08:10 intensity: (13 @0) + (50:11 @1) + (15:35 @2) + (2:11 @3) 1.15 km (59:23 / km) +6m 57:58 / km
ahr:93 max:116

shed project
5 PM

Crosstraining 1:30:00 [1]

shed project - watch died.

Friday Mar 22 #

5 AM

Strength (weights ) 25:00 [3]

Upper body
12 PM

Running (treadmill) 30:00 intensity: (8 @0) + (34 @1) + (1:31 @2) + (11:47 @3) + (16:00 @4) 4.02 km (7:27 / km)
ahr:127 max:138 shoes: Asics Gel Contend 4

4 PM

Running (treadmill) 30:00 intensity: (10 @0) + (15 @1) + (29 @2) + (6:54 @3) + (22:12 @4) 3.99 km (7:31 / km)
ahr:132 max:140 shoes: Asics Gel Contend 4

Wednesday Mar 20 #

6 AM

Strength (Weights) 25:00 [3]

legs
11 AM

Running (treadmill) 30:01 intensity: (9 @0) + (4 @1) + (1:47 @2) + (24:23 @3) + (3:37 @4) + (1 @5) 4.02 km (7:28 / km)
ahr:126 max:147 shoes: Asics Gel Contend 4

4 PM

Running 20:00 intensity: (3 @1) + (16 @2) + (10:27 @3) + (8:49 @4) + (25 @5) 2.72 km (7:21 / km)
ahr:129 max:158 shoes: Asics Gel Contend 4

Tuesday Mar 19 #

4 PM

Running (treadmill) 30:01 intensity: (5 @0) + (25 @1) + (33 @2) + (9:50 @3) + (19:08 @4) 3.99 km (7:31 / km)
ahr:129 max:139 shoes: Asics Gel Contend 4

Monday Mar 18 #

7 AM

Strength (Weights) 25:00 [3]

Upper body
12 PM

Running (treadmill) 30:03 intensity: (5 @1) + (1:33 @2) + (25:38 @3) + (2:47 @4) 2.58 mi (11:39 / mi)
ahr:125 max:142 shoes: Asics Gel Contend 4

Crosstraining 1:32:21 intensity: (3:24 @0) + (1:27:16 @1) + (1:41 @2) 1.94 km (47:39 / km) +4m 47:07 / km
ahr:87 max:102

Light gardening / yard work
4 PM

Running (treadmill) 20:00 intensity: (6 @0) + (15 @1) + (1:22 @2) + (11:37 @3) + (6:40 @4) 2.7 km (7:24 / km)
ahr:125 max:137 shoes: Asics Gel Contend 4

6 PM

Walking (treadmill) 1:00:01 intensity: (3 @0) + (6:20 @1) + (47:47 @2) + (5:51 @3) 4.83 km (12:26 / km)
ahr:99 max:103 shoes: Asics Gel Contend 4

Sunday Mar 17 #

8 AM

Orienteering 1:23:20 [2] 4.62 km (18:02 / km) +102m 16:14 / km

Putting out controls and water.
3 PM

Orienteering 40:00 [2] 2.5 km (16:00 / km)

picking up controls

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