Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kri

In the 30 days ending Sep 30, 2011:

activity # timemileskm+m
  Run19 14:14:36 88.25 142.02 866
  Orienteering5 5:46:34 22.52(15:23) 36.25(9:34) 48967c
  Bike3 4:30:56 47.94 77.16 951
  Scrambling1 30:00
  Gym1 10:00
  Total28 25:12:06 158.72 255.43 230667c
  [1-5]28 24:59:37

«»
1:53
0:00
» now
ThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFr

Friday Sep 30, 2011 #

Run (road) 20:00 [3] 4.0 km (5:00 / km)
shoes: Mizuno Wave Cabrakan 2 (men)

Wednesday Sep 28, 2011 #

Note
(rest day)

Tuesday Sep 27, 2011 #

3 PM

Run warm up/down (road) 20:01 [3] 4.09 km (4:54 / km) +2m 4:53 / km
shoes: Mizuno Wave Cabrakan 2 (men)

Run hills (stairs) 5:17 [0] 0.71 km (7:26 / km) +56m 5:20 / km
shoes: Mizuno Wave Cabrakan 2 (men)

Run warm up/down (road) 7:00 [2]
shoes: Mizuno Wave Cabrakan 2 (men)

Monday Sep 26, 2011 #

7 PM

Run warm up/down (road) 20:01 [3] 3.0 km (6:40 / km) +200m 5:00 / km
shoes: Mizuno Wave Cabrakan 2 (men)

Run intervals (road) 34:03 [4] 7.1 km (4:48 / km) +1m 4:47 / km
shoes: Mizuno Wave Cabrakan 2 (men)

Run warm up/down (road) 14:20 [3] 2.43 km (5:54 / km) +60m 5:15 / km
shoes: Mizuno Wave Cabrakan 2 (men)

Sunday Sep 25, 2011 #

9 AM

Run warm up/down (trail) 10:00 [2]
shoes: Icebug Spirit olx

10 AM

Orienteering race 1:16:56 [3] *** 9.25 km (8:19 / km) +109m 7:51 / km
15c shoes: Icebug Spirit olx

Saturday Sep 24, 2011 #

9 AM

Bike (xc) 1:48:22 intensity: (54:11 @3) + (54:11 @4) 26.25 km (14.5 kph) +391m
shoes: Poison Zyankali XT 2010

Thursday Sep 22, 2011 #

6 PM

Run warm up/down (road) 25:07 [3] 4.7 km (5:20 / km) +19m 5:14 / km
shoes: Mizuno Wave Cabrakan 2 (men)

Run tempo (road) 17:06 [4] 4.68 km (3:39 / km) +33m 3:32 / km
shoes: Mizuno Wave Cabrakan 2 (men)

Run warm up/down (road) 13:14 [2] 2.2 km (6:01 / km) +13m 5:50 / km
shoes: Mizuno Wave Cabrakan 2 (men)

Run warm up/down (road) 13:14 [2] 2.2 km (6:01 / km) +13m 5:50 / km
shoes: Mizuno Wave Cabrakan 2 (men)

Wednesday Sep 21, 2011 #

5 PM

Bike hills (xc) 47:34 [4] 10.91 km (13.8 kph) +560m
shoes: Poison Zyankali XT 2010

Bike warm up/down (xc) 10:00 [2]
shoes: Poison Zyankali XT 2010

Tuesday Sep 20, 2011 #

11 AM

Run warm up/down (road) 10:04 [3] 2.22 km (4:32 / km) +2m 4:30 / km
shoes: Mizuno Wave Cabrakan 2 (men)

Run hills (trail) 11:10 [4] 2.41 km (4:37 / km) +140m 3:35 / km
shoes: Mizuno Wave Cabrakan 2 (men)

Run warm up/down (road) 12:28 [3] 2.5 km (4:59 / km) +13m 4:51 / km
shoes: Mizuno Wave Cabrakan 2 (men)

Monday Sep 19, 2011 #

5 PM

Run warm up/down (road) 25:12 [3] 5.38 km (4:41 / km) +24m 4:35 / km
shoes: Mizuno Wave Cabrakan 2 (men)

Run intervals (road) 25:33 [4] 5.77 km (4:26 / km) +26m 4:20 / km
shoes: Mizuno Wave Cabrakan 2 (men)

Run warm up/down (road) 9:57 [3] 1.79 km (5:34 / km) +17m 5:19 / km
shoes: Mizuno Wave Cabrakan 2 (men)

Run warm up/down (road) 9:30 [3] 2.0 km (4:46 / km)
shoes: Mizuno Wave Cabrakan 2 (men)

Run warm up/down (road) 10:00 [3]
shoes: Mizuno Wave Cabrakan 2 (men)

Sunday Sep 18, 2011 #

9 AM

Run warm up/down (trail) 10:00 [2]
shoes: Icebug Spirit olx

10 AM

Orienteering race 1:43:27 [4] *** 10.53 km (9:50 / km) +219m 8:54 / km
15c shoes: Icebug Spirit olx

1 PM

Note

Saturday Sep 17, 2011 #

10 AM

Run (trail/road) 30:00 [3] 6.0 km (5:00 / km)
shoes: Mizuno Wave Cabrakan 2 (men)

Friday Sep 16, 2011 #

9 AM

Bike (road) 1:45:00 [1] 40.0 km (22.9 kph)

Thursday Sep 15, 2011 #

7 PM

Run warm up/down (road) 10:40 [2] 1.86 km (5:44 / km) +9m 5:36 / km
shoes: Icebug Spirit olx

Run intervals (trail) 50:29 intensity: (5:20 @0) + (4:20 @3) + (40:49 @4) 10.29 km (4:54 / km) +38m 4:49 / km
shoes: Icebug Spirit olx

Wednesday Sep 14, 2011 #

Note
(rest day)

Tuesday Sep 13, 2011 #

7 PM

Run warm up/down (trail) 10:00 [2]
shoes: Icebug Spirit olx

8 PM

Orienteering race (night, middle) 32:23 intensity: (16:11 @3) + (16:12 @4) * 4.26 km (7:36 / km) +52m 7:09 / km
9c shoes: Icebug Spirit olx

Monday Sep 12, 2011 #

Note

6 PM

Run warm up/down (trail) 20:01 [3] 3.69 km (5:26 / km) +20m 5:17 / km
shoes: Mizuno Wave Cabrakan 2 (men)

Run intervals (trail) 32:00 [4] 5.84 km (5:29 / km) +18m 5:24 / km
shoes: Mizuno Wave Cabrakan 2 (men)

Run warm up/down (road) 11:42 [3] 2.3 km (5:05 / km)
shoes: Mizuno Wave Cabrakan 2 (men)

Sunday Sep 11, 2011 #

9 AM

Orienteering (middle) 1:18:22 intensity: (11 @0) + (6 @1) + (2:28 @2) + (1:02:08 @3) + (13:29 @4) *** 8.16 km (9:36 / km) +75m 9:11 / km
ahr:160 max:183 18c shoes: Icebug Spirit olx

1 PM

Run warm up/down (grass) 10:00 [2]
shoes: Icebug Spirit olx

Saturday Sep 10, 2011 #

12 PM

Run warm up/down (trail) 5:00 [2]
shoes: Mizuno Wave Cabrakan 2 (men)

1 PM

Orienteering race 55:26 intensity: (1 @0) + (1:17 @1) + (9:00 @2) + (38:56 @3) + (6:02 @4) + (10 @5) ** 4.05 km (13:41 / km) +34m 13:08 / km
ahr:150 max:186 10c shoes: Mizuno Wave Cabrakan 2 (men)

Friday Sep 9, 2011 #

8 PM

Scrambling 30:00 [2]

Thursday Sep 8, 2011 #

6 PM

Run (road) 10:00 [2]
shoes: Mizuno Wave Cabrakan 2 (men)

Run warm up/down (road) 11:25 intensity: (16 @0) + (40 @1) + (8:07 @2) + (2:22 @3)
ahr:138 max:157 shoes: Mizuno Wave Cabrakan 2 (men)

Run hills (grass) 9:13 intensity: (4 @0) + (4 @1) + (6 @2) + (3 @3) + (7:01 @4) + (1:55 @5)
ahr:181 max:191 shoes: Mizuno Wave Cabrakan 2 (men)

Run hills (grass) 10:28 intensity: (9 @2) + (8 @3) + (36 @4) + (9:35 @5)
ahr:190 max:195 shoes: Mizuno Wave Cabrakan 2 (men)

Run warm up/down (road) 12:59 intensity: (1:07 @2) + (11:52 @3)
ahr:153 max:160 shoes: Mizuno Wave Cabrakan 2 (men)

Run warm up/down (road) 10:00 [3]
shoes: Mizuno Wave Cabrakan 2 (men)

7 PM

Note

Wednesday Sep 7, 2011 #

6 PM

Run (trail) 41:59 intensity: (21 @0) + (27 @1) + (2:04 @2) + (6:26 @3) + (27:10 @4) + (5:31 @5) 10.01 km (4:12 / km) +36m 4:07 / km
ahr:172 max:190 shoes: Mizuno Wave Cabrakan 2 (men)

Run (road) 10:00 [2]
shoes: Mizuno Wave Cabrakan 2 (men)

Tuesday Sep 6, 2011 #

3 PM

Run warm up/down (road/trail) 27:20 intensity: (21 @1) + (19:28 @2) + (6:36 @3) + (55 @4) 5.13 km (5:20 / km) +16m 5:15 / km
ahr:148 max:184 shoes: Mizuno Wave Cabrakan 2 (men)

Run intervals (trail) 33:13 intensity: (3:07 @2) + (3:49 @3) + (6:57 @4) + (19:20 @5) 6.04 km (5:30 / km) +61m 5:14 / km
ahr:178 max:199 shoes: Mizuno Wave Cabrakan 2 (men)

Run warm up/down (road) 16:51 intensity: (38 @2) + (15:30 @3) + (43 @4) 3.23 km (5:13 / km) +13m 5:07 / km
ahr:156 max:177 shoes: Mizuno Wave Cabrakan 2 (men)

Sunday Sep 4, 2011 #

5 PM

Run warm up/down (trail) 20:01 intensity: (17 @1) + (3:25 @2) + (15:46 @3) + (33 @4) 3.85 km (5:12 / km) +5m 5:10 / km
ahr:149 max:169 shoes: Mizuno Wave Cabrakan 2 (men)

Run intervals (trail) 44:01 intensity: (4:53 @2) + (3:36 @3) + (15:57 @4) + (19:35 @5) 9.13 km (4:49 / km) +23m 4:46 / km
ahr:177 max:195 shoes: Mizuno Wave Cabrakan 2 (men)

Run warm up/down (trail) 20:00 intensity: (8 @2) + (6:36 @3) + (13:16 @4) 3.71 km (5:23 / km) +3m 5:22 / km
ahr:167 max:185 shoes: Mizuno Wave Cabrakan 2 (men)

Gym 10:00 [2]

Saturday Sep 3, 2011 #

Note
(rest day)

Thursday Sep 1, 2011 #

6 PM

Run warm up/down (road) 20:02 intensity: (59 @0) + (15 @1) + (4:08 @2) + (14:40 @3) 3.73 km (5:22 / km) +2m 5:21 / km
ahr:143 max:155 shoes: Mizuno Wave Cabrakan 2 (men)

Run intervals (trail) 33:52 intensity: (8 @1) + (5:11 @2) + (8:02 @3) + (9:17 @4) + (11:14 @5) 6.32 km (5:22 / km) +3m 5:21 / km
ahr:170 max:200 shoes: Mizuno Wave Cabrakan 2 (men)

Run warm up/down (road) 20:03 intensity: (16 @2) + (2:27 @3) + (17:20 @4) 3.7 km (5:25 / km)
ahr:170 max:180 shoes: Mizuno Wave Cabrakan 2 (men)

« Earlier | Later »