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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kri

In the 31 days ending Oct 31, 2011:

activity # timemileskm+m
  Orienteering6 7:12:02 31.46(13:44) 50.63(8:32) 54378c
  Run13 7:08:55 43.36 69.78 382
  Bike7 4:15:51 36.14 58.16 864
  Gym1 45:00
  Total22 19:21:48 110.96 178.57 178978c
  [1-5]22 19:17:31

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Monday Oct 31, 2011 #

5 PM

Bike warm up/down (road) 10:00 [3]

Run warm up/down (road) 15:00 [3]
shoes: Mizuno Wave Cabrakan 2 (men)

6 PM

Run intervals (road) 29:02 intensity: (12 @2) + (4:03 @3) + (11:15 @4) + (13:32 @5) 6.32 km (4:36 / km) +16m 4:32 / km
ahr:181 max:195 shoes: Mizuno Wave Cabrakan 2 (men)

Run warm up/down (roa) 5:11 intensity: (5 @2) + (1:12 @3) + (3:54 @4) 1.07 km (4:51 / km) +8m 4:41 / km
ahr:170 max:185 shoes: Mizuno Wave Cabrakan 2 (men)

Bike warm up/down (road) 10:00 [3]

Saturday Oct 29, 2011 #

5 PM

Run warm up/down (trail) 20:01 [3] 4.27 km (4:41 / km) +9m 4:38 / km
shoes: Mizuno Wave Cabrakan 2 (men)

Run intervals (trail) 1:15 [5] 0.34 km (3:37 / km) +4m 3:25 / km
shoes: Mizuno Wave Cabrakan 2 (men)

Run intervals (trail) 15:08 [5] 3.37 km (4:29 / km) +15m 4:24 / km
shoes: Mizuno Wave Cabrakan 2 (men)

Run warm up/down (road) 20:01 [3] 4.17 km (4:48 / km) +12m 4:44 / km
shoes: Mizuno Wave Cabrakan 2 (men)

Friday Oct 28, 2011 #

4 PM

Run (road) 16:22 intensity: (9 @1) + (33 @2) + (2:34 @3) + (11:52 @4) + (1:14 @5) 4.31 km (3:48 / km)
ahr:174 max:191 shoes: Mizuno Wave Cabrakan 2 (men)

Thursday Oct 27, 2011 #

7 PM

Run intervals (road) 27:57 intensity: (51 @1) + (4:17 @2) + (2:47 @3) + (8:24 @4) + (11:38 @5) 5.84 km (4:47 / km)
ahr:173 max:194 shoes: Mizuno Wave Cabrakan 2 (men)

Run warm up/down 20:00 intensity: (10:00 @2) + (10:00 @3)
shoes: Mizuno Wave Cabrakan 2 (men)

Wednesday Oct 26, 2011 #

5 PM

Bike (XC night) 1:21:07 intensity: (1:06 @1) + (10:55 @2) + (43:38 @3) + (25:28 @4) 20.82 km (15.4 kph) +158m
ahr:157 max:179 shoes: Poison Zyankali XT 2010

Tuesday Oct 25, 2011 #

6 PM

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

7 PM

Orienteering race 15:15 intensity: (1:16 @0) + (5 @1) + (3 @2) + (1:19 @3) + (8:00 @4) + (4:32 @5) *** 2.8 km (5:26 / km) +32m 5:09 / km
ahr:178 max:194 9c shoes: Icebug Spirit olx

Orienteering race (night) 57:24 intensity: (2:48 @0) + (4:33 @2) + (14:54 @3) + (32:35 @4) + (2:34 @5) **** 7.42 km (7:44 / km) +111m 7:12 / km
ahr:166 max:191 11c shoes: Icebug Spirit olx

9 PM

Orienteering warm up/down (control pick up) 46:19 intensity: (8 @1) + (5:36 @2) + (32:58 @3) + (7:37 @4) 5.11 km (9:04 / km) +61m 8:33 / km
ahr:154 max:185 7c shoes: Icebug Spirit olx

Sunday Oct 23, 2011 #

Note
(sick)

Saturday Oct 22, 2011 #

2 PM

Orienteering 55:30 intensity: (8 @0) + (1:47 @1) + (15:22 @2) + (32:54 @3) + (5:19 @4) 6.33 km (8:46 / km) +99m 8:08 / km
ahr:150 max:175 shoes: Icebug Spirit olx

Run warm up/down 6:15 intensity: (5:31 @3) + (44 @4) 1.22 km (5:09 / km) +21m 4:44 / km
ahr:154 max:172 shoes: Icebug Spirit olx

Friday Oct 21, 2011 #

3 PM

Bike (fixie) 1:01:30 intensity: (5 @0) + (23 @1) + (4:34 @2) + (14:20 @3) + (41:17 @4) + (51 @5) 27.34 km (26.7 kph) +146m
ahr:168 max:188

Thursday Oct 20, 2011 #

7 PM

Run warm up/down (trail) 17:00 [3] 3.17 km (5:22 / km) +13m 5:16 / km
shoes: Mizuno Wave Cabrakan 2 (men)

Run intervals (road) 20:27 [4] 4.67 km (4:23 / km) +26m 4:16 / km
(sick) shoes: Mizuno Wave Cabrakan 2 (men)

Run warm up/down (road) 20:00 [3] 1.9 km (10:31 / km) +10m 10:15 / km
shoes: Mizuno Wave Cabrakan 2 (men)

Tuesday Oct 18, 2011 #

6 PM

Note
(sick)

Wednesday Oct 12, 2011 #

Note
(sick)

Tuesday Oct 11, 2011 #

5 PM

Gym 45:00 [2]

Monday Oct 10, 2011 #

5 PM

Bike warm up/down (road) 7:00 [3]

Run warm up/down (trail) 12:45 [3] 2.72 km (4:41 / km) +6m 4:38 / km
shoes: Mizuno Wave Cabrakan 2 (men)

Run intervals (road) 28:59 [4] 6.4 km (4:32 / km) +33m 4:25 / km
shoes: Mizuno Wave Cabrakan 2 (men)

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

Run warm up/down (road) 5:00 [3]
shoes: Mizuno Wave Cabrakan 2 (men)

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

Sunday Oct 9, 2011 #

10 AM

Orienteering race 43:35 [3] **** 5.59 km (7:48 / km) +41m 7:32 / km
17c shoes: Icebug Spirit olx

Saturday Oct 8, 2011 #

Event: 25Manna
 
10 AM

Orienteering race (relay) 1:19:23 [3] *** 9.49 km (8:22 / km) +93m 7:58 / km
17c shoes: Icebug Spirit olx

Orienteering race 58:29 [2] *** 5.84 km (10:01 / km) +62m 9:31 / km
17c shoes: Icebug Spirit olx

Thursday Oct 6, 2011 #

7 PM

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

Run intervals (road) 16:48 [5] 3.89 km (4:19 / km) +1m 4:19 / km
shoes: Mizuno Wave Cabrakan 2 (men)

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

Wednesday Oct 5, 2011 #

4 PM

Bike warm up/down (road (on xc)) 10:00 [3]
shoes: Poison Zyankali XT 2010

Bike hills (xc) 36:14 [5] 10.0 km (16.6 kph) +560m
shoes: Poison Zyankali XT 2010

Bike hills (xc) 3:00 [5]
shoes: Poison Zyankali XT 2010

Bike warm up/down (road (on xc)) 10:00 [3]
shoes: Poison Zyankali XT 2010

Tuesday Oct 4, 2011 #

10 AM

Run warm up/down (road) 9:45 [3] 2.16 km (4:30 / km) +2m 4:29 / km
shoes: Mizuno Wave Cabrakan 2 (men)

Run hills (grass) 11:29 [5] 2.62 km (4:23 / km) +160m 3:22 / km
shoes: Mizuno Wave Cabrakan 2 (men)

Run hills (grass) 3:00 [5]
shoes: Mizuno Wave Cabrakan 2 (men)

Run warm up/down (road) 13:29 [3] 2.51 km (5:22 / km) +14m 5:14 / km
shoes: Mizuno Wave Cabrakan 2 (men)

Monday Oct 3, 2011 #

5 PM

Bike warm up/down (road) 7:00 [4]
shoes: Mizuno Wave Cabrakan 2 (men)

Run warm up/down (road) 12:30 [3] 2.73 km (4:34 / km) +5m 4:32 / km
shoes: Mizuno Wave Cabrakan 2 (men)

Run intervals (road) 28:31 [4] 6.1 km (4:40 / km) +27m 4:34 / km
shoes: Mizuno Wave Cabrakan 2 (men)

Run warm up/down (road) 5:00 [2]

Bike warm up/down (road) 10:00 [3]

Sunday Oct 2, 2011 #

9 AM

Run warm up/down 15:00 [2]
shoes: Icebug Spirit olx

11 AM

Orienteering race 1:16:07 [4] **** 8.05 km (9:28 / km) +44m 9:13 / km
shoes: Icebug Spirit olx

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