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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kri

In the 7 days ending Jun 19, 2011:

activity # timemileskm+m
  Bike18 7:41:52 117.45(15.3/h) 189.02(24.6/h) 488
  Run6 6:21:31 49.77 80.1 369
  Orienteering2 1:35:08 4.08 6.57 20
  Gym3 32:00
  Total22 16:10:31 171.3 275.68 877
  [1-5]22 16:09:44

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MoTuWeThFrSaSu

Sunday Jun 19, 2011 #

Note

1 PM

Bike (road) 27:00 [3] 11.5 km (25.6 kph)

6 PM

Gym 12:00 [2]

Saturday Jun 18, 2011 #

Note
(rest day)

4 PM

Run warm up/down (trail) 20:02 intensity: (16 @0) + (3 @1) + (32 @2) + (8:34 @3) + (10:37 @4) 4.07 km (4:56 / km) +70m 4:32 / km
ahr:163 max:173 shoes: Mizuno Wave Cabrakan 2 (men)

Run intervals (trail) 27:14 intensity: (5 @1) + (26 @2) + (2:44 @3) + (20:36 @4) + (3:23 @5) 6.14 km (4:26 / km) +33m 4:19 / km
ahr:177 max:191 shoes: Mizuno Wave Cabrakan 2 (men)

Run warm up/down (trail) 16:19 intensity: (11 @1) + (44 @2) + (15:00 @3) + (24 @4) 3.1 km (5:16 / km) +27m 5:03 / km
ahr:155 max:167 shoes: Mizuno Wave Cabrakan 2 (men)

Bike (road) 29:00 [3] 13.5 km (27.9 kph)

10 PM

Run (road) 2:06:34 [4] 32.0 km (3:57 / km)
shoes: Mizuno Wave Cabrakan 2 (men)

Friday Jun 17, 2011 #

7 AM

Bike (road) 13:00 [2] 5.4 km (24.9 kph)

2 PM

Bike (road) 14:00 [2] 6.0 km (25.7 kph)

3 PM

Bike (road) 13:30 [3] 6.5 km (28.9 kph)

6 PM

Run warm up/down (trail) 20:03 intensity: (14 @1) + (1:23 @2) + (18:26 @3) 4.21 km (4:46 / km) +23m 4:38 / km
ahr:150 max:164 shoes: Mizuno Wave Cabrakan 2 (men)

Run intervals (track) 22:45 intensity: (10 @1) + (1:06 @2) + (8:37 @3) + (11:20 @4) + (1:32 @5) 4.85 km (4:41 / km) +2m 4:41 / km
ahr:166 max:191 shoes: Mizuno Wave Cabrakan 2 (men)

Bike warm up/down (road) 11:30 [4] 6.5 km (33.9 kph)

10 PM

Gym 10:00 [1]

Thursday Jun 16, 2011 #

6 AM

Bike (road) 13:00 [2] 5.4 km (24.9 kph)

2 PM

Bike (road) 30:00 [2] 13.0 km (26.0 kph)

5 PM

Bike (road) 12:00 [2] 5.6 km (28.0 kph)

6 PM

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

Orienteering 35:08 intensity: (31 @0) + (1:04 @1) + (2:12 @2) + (9:43 @3) + (21:05 @4) + (33 @5) 6.57 km (5:21 / km) +20m 5:16 / km
ahr:165 max:190 shoes: Mizuno Wave Cabrakan 2 (men)

Orienteering 25:00 [1]
shoes: Mizuno Wave Cabrakan 2 (men)

Bike warm up/down (road) 18:00 [2] 5.4 km (18.0 kph)

Wednesday Jun 15, 2011 #

11 AM

Bike 50:00 [2] 21.0 km (25.2 kph)
(rest day)

11 PM

Bike (road) 16:30 [2] 7.0 km (25.5 kph)

Tuesday Jun 14, 2011 #

7 AM

Bike (road) 10:00 [2] 4.4 km (26.4 kph)

1 PM

Bike (road) 25:00 [2] 11.0 km (26.4 kph)

3 PM

Run warm up/down (road/trail) 20:01 intensity: (10 @1) + (4:26 @2) + (15:04 @3) + (21 @4) 3.66 km (5:28 / km) +2m 5:28 / km
ahr:150 max:169 shoes: Mizuno Wave Cabrakan 2 (men)

Run intervals (track) 24:28 [4] 4.8 km (5:06 / km)
shoes: Mizuno Wave Cabrakan 2 (men)

Run warm up/down (road) 6:28 intensity: (7 @1) + (1:21 @2) + (5:00 @3) 0.95 km (6:49 / km) +6m 6:37 / km
ahr:147 max:155 shoes: Mizuno Wave Cabrakan 2 (men)

Bike (road) 1:14:11 intensity: (4:51 @1) + (31:09 @2) + (34:56 @3) + (3:15 @4) 28.43 km (23.0 kph) +200m
ahr:137 max:179

Orienteering 35:00 [1]
shoes: Mizuno Wave Cabrakan 2 (men)

Bike (road) 1:14:11 intensity: (23:44 @1) + (31:50 @2) + (18:37 @3) 25.68 km (20.8 kph) +288m
ahr:131 max:157

Monday Jun 13, 2011 #

5 AM

Bike warm up/down (road) 7:00 [2] 1.9 km (16.3 kph)

2 PM

Bike (road) 12:00 [3] 5.1 km (25.5 kph)

7 PM

Run (trail) 1:27:37 intensity: (1:21 @1) + (18:48 @2) + (31:42 @3) + (34:33 @4) + (1:13 @5) 16.33 km (5:22 / km) +206m 5:03 / km
ahr:160 max:189 shoes: Mizuno Wave Cabrakan 2 (men)

Gym 10:00 [1]

9 PM

Bike (road) 12:00 [3] 5.7 km (28.5 kph)

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