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

Training Log Archive: aby_lam

In the 30 days ending Sep 30, 2012:

activity # timemileskm+m
  Running21 13:15:29 101.66(7:50) 163.6(4:52)
  Cycling2 8:30:00 88.86(5:44) 143.0(3:34) 300
  Orienteering4 2:26:05 9.2(15:53) 14.8(9:52) 22570 /71c98%
  Physical Training1 10:00
  Total28 24:21:34 199.71 321.4 52570 /71c98%

«»
6:00
0:00
» now
SaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSu

Friday Sep 28, 2012 #

Running long 53:18 [3] 10.5 km (5:05 / km)

Thursday Sep 27, 2012 #

7 PM

Running warm up/down 20:00 [3] 3.2 km (6:15 / km)

Running tempo 19:55 [5] 5.2 km (3:50 / km)

5k (5.2k) test @ po kong tseun

2'20"
2'20"
2'21"
2'24"
2'24"
2'25"
2'26"
3'11"

Tuesday Sep 25, 2012 #

7 PM

Running tempo 50:55 [4] 12.0 km (4:15 / km)

10x morse laps

6'33"
5'47"
5'02"
4'49"
4'42"
4'52"
4'46"
4'48"
4'49"
4'43"

Sunday Sep 23, 2012 #

10 AM

Orienteering race 53:46 [4] *** 3.8 km (14:09 / km) +155m 11:45 / km
spiked:13/13c

Not focusing enough which causes not smooth on the whole course

Friday Sep 21, 2012 #

5 PM

Running long 55:14 [3] 10.5 km (5:16 / km)

Thursday Sep 20, 2012 #

7 PM

Running warm up/down 20:00 [3] 3.3 km (6:04 / km)

8 PM

Running 13:56 [4] 4.8 km (2:54 / km)

600m F x6

2'27"
2'22"
2'19"
2'18"
2'17"
2'13"

Wednesday Sep 19, 2012 #

7 PM

Running warm up/down 15:00 [3] 2.4 km (6:15 / km)

8 PM

Running 38:24 [5] 10.0 km (3:50 / km)

5k F x2

19'17"
19'07"

Tuesday Sep 18, 2012 #

7 PM

Running warm up/down 25:00 [3] 4.8 km (5:12 / km)

Running intervals 31:38 [4] 6.0 km (5:16 / km)

x-country interval laps x4

8'02"
8'22"
7'33"
7'39"
8 PM

Physical Training 10:00 [3]

Monday Sep 17, 2012 #

7 PM

Running warm up/down 15:00 [3] 2.4 km (6:15 / km)

8 PM

Running intervals 28:30 [4] 8.0 km (3:34 / km)

800m F x10

2'55"
2'53"
2'52"
2'53"
2'51"
2'51"
2'52"
2'52"
2'51"
2'50"

Sunday Sep 16, 2012 #

9 AM

Cycling long 6:00:00 [3] 92.0 km (3:55 / km) +300m 3:51 / km

Saturday Sep 15, 2012 #

5 PM

Orienteering race 17:34 [3] ** 3.2 km (5:29 / km)
spiked:18/18c

Thursday Sep 13, 2012 #

10 PM

Running long 51:01 [3] 10.5 km (4:52 / km)

Wednesday Sep 12, 2012 #

7 PM

Running warm up/down 15:00 [3] 2.4 km (6:15 / km)

8 PM

Running intervals 39:02 [5] 10.0 km (3:54 / km)

5k F x2

19'26"
19'36"

Tuesday Sep 11, 2012 #

7 PM

Running warm up/down 25:00 [3] 4.8 km (5:12 / km)

Running 32:07 [3] 6.0 km (5:21 / km)

x-country interval laps x4

8'05"
8'00"
7'59"
8'01"

Monday Sep 10, 2012 #

7 PM

Running warm up/down 15:00 [3] 2.0 km (7:30 / km)

8 PM

Running intervals 36:20 [4] 6.0 km (6:03 / km)

200m F/200m S x10

36" @

400m F x5

1'15"
1'14"
1'17"
1'16"
1'18"

Sunday Sep 9, 2012 #

10 AM

Orienteering race 57:43 [4] *** 5.8 km (9:57 / km)
spiked:18/18c

Friday Sep 7, 2012 #

5 PM

Running warm up/down 54:29 [3] 10.5 km (5:11 / km)

8 PM

Cycling 2:30:00 [3] 51.0 km (2:56 / km)

Thursday Sep 6, 2012 #

8 PM

Running warm up/down 35:00 [3] 6.5 km (5:23 / km)

Wednesday Sep 5, 2012 #

7 PM

Running warm up/down 15:00 [3] 2.0 km (7:30 / km)

Running intervals 33:17 [5] 9.0 km (3:42 / km)

3k F x3

11'17"
11'00"
11'06"

Tuesday Sep 4, 2012 #

7 PM

Running warm up/down 26:00 [3] 4.8 km (5:25 / km)

Running intervals 31:23 [4] 6.0 km (5:14 / km)

x-country interval laps x4

8'08"
7'41'
7'53"
7'40"

Sunday Sep 2, 2012 #

10 AM

Orienteering race 17:02 [4] *** 2.0 km (8:31 / km) +70m 7:15 / km
spiked:21/22c

MP :-(

« Earlier | Later »